Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw pork
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pork and chicken leg:
Both raw pork and chicken leg are high in calories. Raw pork has 23% more calories than chicken leg - raw pork has 263 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, raw pork is lighter in protein, heavier in fat and similar to chicken leg for carbs. Raw pork has a macronutrient ratio of 26:0:74 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pork | Chicken Leg | |
|---|---|---|
| Protein | 26% | 31% |
| Carbohydrates | ~ | ~ |
| Fat | 74% | 69% |
| Alcohol | ~ | ~ |
Both chicken leg and raw pork are low in carbohydrates - chicken leg has 0.17g of total carbs per 100 grams and raw pork does not contain significant amounts.
Both raw pork and chicken leg are high in protein. Raw pork is very similar to chicken leg for protein - raw pork has 16.9g of protein per 100 grams and chicken leg has 16.4g of protein.
Raw pork is high in saturated fat and chicken leg has 45% less saturated fat than raw pork - raw pork has 7.9g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and raw pork are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and raw pork does not contain significant amounts.
Raw pork and chicken leg contain similar amounts of cholesterol - raw pork has 72mg of cholesterol per 100 grams and chicken leg has 93mg of cholesterol.
Raw pork and chicken leg contain similar amounts of Vitamin C - raw pork has 0.7mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.
Chicken leg has 13 times more Vitamin A than raw pork - raw pork has 2ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.
Chicken leg and raw pork contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and raw pork does not contain significant amounts.
Chicken leg and raw pork contain similar amounts of Vitamin E - chicken leg has 0.22mg of Vitamin E per 100 grams and raw pork does not contain significant amounts.
Chicken leg and raw pork contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and raw pork does not contain significant amounts.
Raw pork has more thiamin. Both raw pork and chicken leg contain significant amounts of riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Raw Pork | Chicken Leg | |
|---|---|---|
| Thiamin | 0.732 MG | 0.073 MG |
| Riboflavin | 0.235 MG | 0.141 MG |
| Niacin | 4.338 MG | 4.733 MG |
| Pantothenic acid | 0.668 MG | 0.994 MG |
| Vitamin B6 | 0.383 MG | 0.318 MG |
| Folate | 5 UG | 4 UG |
| Vitamin B12 | 0.7 UG | 0.56 UG |
Raw pork and chicken leg contain similar amounts of calcium - raw pork has 14mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Raw pork and chicken leg contain similar amounts of iron - raw pork has 0.88mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both raw pork and chicken leg are high in potassium. Raw pork has 41% more potassium than chicken leg - raw pork has 287mg of potassium per 100 grams and chicken leg has 203mg of potassium.
For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than raw pork per 100 grams.
| Raw Pork | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.07 G | 0.181 G |
Comparing omega-6 fatty acids, both raw pork and chicken leg contain significant amounts of linoleic acid.
| Raw Pork | Chicken Leg | |
|---|---|---|
| linoleic acid | 1.67 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 1.67 G | 3.003 G |
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Raw Pork (Pork, fresh, ground, raw) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Raw Pork g
()
|
Daily Values (%) |
Chicken Leg g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||