Pork loin (lean, roasted) vs Chicken breast (cooked)

The short answer

Both lean and cooked. Chicken breast is leaner with more protein per calorie; pork loin carries a bit more fat and far more thiamine. Chicken for the leanest protein, pork for a richer taste and the B-vitamins — close on calories either way.

Pork loin (lean, roasted) and Chicken breast (cooked), per 100 g and per portion. A gap means USDA has no value for it — not zero.

	Pork loin (lean, roasted) · per 100 g	Chicken breast (cooked) · per 100 g
Calories	209	165
Protein	28.6 g	31 g
Fat	9.6 g	3.6 g
Carbs	0 g	0 g
Fiber	0 g	0 g
Sugars	0 g	0 g
Sodium	58 mg	74 mg
Vitamins & minerals — where both carry data
Calcium	18 mg	15 mg
Folate	1 µg	4 µg
Iron	1.1 mg	1 mg
Magnesium	28 mg	29 mg
Niacin	5.9 mg	13.7 mg
Phosphorus	249 mg	228 mg
Potassium	425 mg	256 mg
Riboflavin	0.3 mg	0.1 mg
Thiamin	1 mg	0.1 mg
Vitamin A	2 µg	6 µg
Vitamin B12	0.7 µg	0.3 µg
Vitamin B6	0.6 mg	0.6 mg
Vitamin C	0.6 mg	0 mg
Vitamin D	0.7 µg	0.1 µg
Vitamin E	0.2 mg	0.3 mg
Vitamin K	0 µg	0.3 µg
Zinc	2.5 mg	1 mg

At equal calories (per 100 kcal)

Protein — Pork loin (lean, roasted): 13.7 g, Chicken breast (cooked): 18.8 g · Fiber — Pork loin (lean, roasted): 0 g, Chicken breast (cooked): 0 g · Sodium — Pork loin (lean, roasted): 27.8 mg, Chicken breast (cooked): 44.8 mg

Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.

Common questions

Is Pork loin (lean, roasted) or Chicken breast (cooked) better?

Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.

How were these numbers worked out?

Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.

Why does one column say “no data”?

Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.