Pork and chicken share many of the same cooking methods and recipes. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Mineral comparison score is based on the number of minerals by which one or the other food is richer. 2. While chicken consumption is not prohibited by any major religious laws, pork intake is different. While pork can be extremely unhealthy and fatty, so can chicken. If you must consume red meat, go for leaner cuts whenever available. Is Pork Or Chicken Healthier - health-improve.org. The . This part is especially relevant for people suffering from high blood pressure and other macro-vascular diseases. She started this blog with her grandma Julie who introduced her to the amazing world of cooking. Both are also very rich in all essential amino acids. Pork and chicken have similar macronutrient compositions; however, pork is slightly higher in calories, protein, and fats. The price of chicken breasts will vary drastically depending on whether or not the bone and skin are still attached. Pork tenderloin, for example, is just as lean as skinless chicken breast and meets the government guidelines for "extra lean." In total six cuts of pork meet the USDA guidelines for "lean," with less than 10 grams of fat per serving. While Pork loin contains 4.36g of Saturated Fat, Chicken breast contains only 1.29g. Chicken breast has more calories than tenderloins. Several factors come into play when choosing the healthiest meat selections. Pull the pork out of the oven at 145 degrees F and let it rest for 5 minutes before slicing. Pork is a much better source of zinc, iron, and sodium. One average serving size of pork weighs 85g. What Percentage of Your Daily Foods Should Be Lipids? Pound per pound, chicken breast can have about 23% more protein than tenderloins. The summary score is calculated by summing up the daily values contained in 300 grams of the product. Like white chicken meat, it's lean as hell so it can taste overly dry sometimes. Pork tenderloin, for example, is just as lean as skinless chicken breast and meets the government guidelines for "extra lean." In total six cuts of pork meet the USDA guidelines for "lean," with less than 10 grams of fat per serving. Chicken may serve as a source of protein for patients with type 2 diabetes and renal dysfunction (11). In one study, increased white meat intake and equally decreased red meat intake has been correlated with significantly reduced risk of cancer of the esophagus, liver, colon, rectum, anus, lung, and pleura. thiamine. With 3.7 grams of total fat, 1 gram of saturated fat and 62 milligrams of cholesterol in a 3-ounce serving, pork tenderloin qualifies as an extra-lean cut of meat. Instead of coating the meat with oil, which has 45 calories per teaspoon, use non-stick cooking spray. "T here's an opportunity for us to change that conversation.". Instructions. The measuring cup is there for size comparison. Pork loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/nutrients, Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/nutrients. Phosphorus has several functions for the body such as preventing osteoporosis, bone and teeth health maintaining, and bone strengthening. Lean cuts of pork, like the tenderloin, serve up protein with fewer calories, making them a good choice for weight loss. Chicken and pork are both high-calorie foods, containing nearly the same amount of calories. (6 days ago) Chicken and pork may be low in fat, but skinless chicken breast is one of the leanest sources of meat protein. Based on the cut and production method, each type of meat has slightly varying nutritional and biological properties. Store leftovers in an airtight container in the fridge. In this article, we will talk about what sets these meats apart and what they have in common, with the main focus on health and nutrition. Additionally, it is also easy to notice that most of the calories in chicken breast cames from fat and in pork tenderloin from protein. In one study, substituting lean pork for beef and chicken led to less body fat and better heart health. It is aslo easy to see see that in chicken breast is less protein than in pork tenderloin. Pork tenderloin is usually pretty cheap but I don't find the price of this pre-made meal outrageous. A study analyzed Can You Substitute Pork Tenderloin for Chicken? Pork and chicken have similar macronutrient compositions; however, pork is slightly higher in calories, protein, and fats. Regular intake of fresh lean pork can improve body composition without negatively affecting risk factors for cardiometabolic disease (6). This whole pork tenderloin is about 12 inches long and 3 inches in diameter. 3. The two main differentiating factors between these groups are the chickens age and weight. This puts it about on par with a skinless chicken breast, which is why pork is often touted as a great alternative to chicken for those on a low-fat diet. Pork loins have a thin, pale-colored strip of fat on the top of the muscle, which is absent in tenderloins. Today's pork has about 16% less fat and 27% less saturated fat as compared to 30 years ago. Pork tenderloin meat is darker in color than loin meat, and the flavor is mild and lean. Pork loin has more Vitamin B1, Selenium, Vitamin B2, and Vitamin B12, while Chicken breast has more Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B5. If you want a sweeter taste, chicken breasts are always the better choice. Chickens serving size is much larger - 140g or one cup of diced chicken. Like previously stated, way better in consistency than chicken. Obviously the more the food fulfills human daily needs, the more the summary score is. There is 26.9g per 100g of pork tenderloin and 20.85g per 100g of chicken breast so using simple math we can see that difference is about 29%. Apart from protein and calories, there are other nutrients worth mentioning here. The tenderloin is roasted with pineapples, sweet peppers and onion in a mouthwatering sauce flavored with soy, lime juice and ginger. Is Pork or Chicken Better for Weight Loss? However, in terms of quantity, chicken breast has nearly 20% more protein than pork tenderloins. According to Sharp, 3 ounces of pork muscle contains about 120 calories, while 3 ounces of chicken breast contains 139 calories, a small but surprising difference given pork's reputation. According to orthodox Jewish dietary laws, pork meat is not a kosher food, meaning its consumption is forbidden. In a small bowl, combine the paprika, brown sugar, salt, cumin, mustard, black pepper, and chipotle powder in a bowl. Both of these meats can be grilled, broiled, baked, braised, and much more. Nutritional profiles. The choice of pork or chicken often comes up when ordering a meal or planning dinner. Pork tenderloin contains more . One pound of pork tenderloin can cost anywhere between $4.50 and $8. Alternatively, you can replace the chicken in your dish with pork tenderloins, such as stir-fry or meatballs. They also cook differently: One is better suited for quick, high-temperature cooking while the other . The most obvious difference between pork loin and pork tenderloin is the size. It has just 120 calories, 1 gram of saturated fat and 50 mg of sodium in three . Pork seems to be the forgotten protein of the fitness community. Per 100 grams, you will get 15-20 calories more from the breasts. Beef tenderloin is more expensive, but it's also more flavorful. Leaving the skin on the chicken adds excessive fat and calories to the naturally lean meat. Pork and chicken are similar in these macronutrients as well. But even in pork, lean cuts can have fewer calories than chicken. Use a meat thermometer to check the internal temperature. The pig is indeed a magical animal. These are the specific foods used in this comparison Pork, fresh, loin, whole, separable lean and fat, raw and . Cook for an additional 10 - 15 minutes. Pay attention to the most right column. Other portions of pork and chicken have a higher fat concentration. Chicken breast and pork tenderloin are two of the most popular choices for lean meat. This is relevant for people who are looking to build more muscles. In comparison, 3 ounces of broiled pork tenderloin has 171 calories, 7 grams of fat and 25 grams of protein. Preheat charcoal cooker to 250 degrees F. Place tenderloin in cooker and cook with indirect heat for 1 hour and 15 minutes. Is pork tenderloin healthier than chicken breast? A study has concluded that a higher intake of processed meat, unprocessed red meat, and poultry is significantly associated with a small increased risk of cardiovascular diseases. You need some fat in your diet. Many slices of . It is important to note that, in the previous section, we examined 100 grams of skinless chicken breast. Make sure to season both sides of the pork meat. The price will vary dramatically based on where you are getting it from. It cannot be stated which food is richer in vitamins. (This is not to be confused with the loin, which is broader and a little fattier). Chicken breasts are a lean cut of meat and a rich source of protein. Sear the pork until it browned all over. Cover and cook on Low setting, until pork is slightly pink in the center, about 4 hours. Take your guests on a culinary trip to the islands with this Hawaiian-inspired pork recipe. This will create an area for lower temperature indirect cooking away from the coals. They are ideal protein for weight loss, versatile, packed with nutrients, and most importantly, delicious when cooked properly. The PRAL values for pork and chicken are 12.6 and 14.6, respectively. However, pork is a little denser in nutrients containing 58% water, while chicken consists of 60% water. Pork tenderloin is leaner than beef and has a mild flavor. The displayed values show how much of the daily needs can be covered by 300 grams of food. It also tends to be more expensive than pork loinabout $2.99 to $3.99 per pound. You can pan-sear the tenderloins to add them in stir-frys. One of those cuts, pork tenderloin, meets the definition of extra lean, which means it contains less than 5 grams of fat and less than 2 grams of saturated fat per serving. A single average chicken breast with its skin on has a calorie count of 386. Overall, various studies have demonstrated red and processed meat intake to be correlated with an increased risk of type 2 diabetes, cardiovascular disease, cancer, and all-cause mortality (13). Alternatively, you can sear the breasts in a pan or oven-roast them. Pork tenderloin is another lean cut to look for. Substituting red meats with high-quality plant foods, such as legumes, nuts, or soy, as well as whole grains or dairy, might potentially reduce the risk of coronary heart disease (14). Nutrition Comparison: Pork Vs Chicken. It's lean, flavorful, and perfect for . Chicken breast has a higher protein count than pork tenderloins. Add a bit of fresh cilantro to each serving and you'll be eating like the island locals! Pork loin contains 3 times more Saturated Fat than Chicken breast. Keep in mind that because this is a relatively lean cut of meat, it is susceptible to overcooking. Often asked: Which is healthier chicken or pork tenderloin? Cook the pork meat: Add olive oil to a pan over medium heat. Score: 4.7/5 (20 votes) . The meat has to be high in protein while simultaneously low in carbohydrates and calories. Pork contains slightly higher levels of all those amino acids, except for isoleucine and methionine. Similarly, chicken breast has the advantage over pork tenderloins in vitamin B6, niacin, and magnesium. It is apparent from the chart that both chicken breast and pork tenderloin qualify as lean meat since they both contain less than 10 grams of fat per 100 grams of meat. Obviously the more the food fulfills human daily needs, the more the summary score is. Pour half of the mixture into a large Ziploc bag along with the tenderloin. Despite the high-calorie count, pork and chicken may have potential use in weight loss diets, as the high protein and fat content leads to high satiety and energy expenditure. Many cuts of pork are as lean or leaner than chicken. But it also contains significantly more cholesterol. See the charts below for detailed information. The summary score is calculated by summing up the daily values contained in 300 grams of the product. Compared to chicken breast, pork tenderloins are almost always more expensive. For comparison, consider the leanest cut of pork, the tenderloin, which is as lean as a skinless chicken breast. Regular consumption of lean fresh pork has also been studied to relatively reduce weight, body mass index, waist circumference, percentage of body fat, fat mass, and abdominal fat (6). Steak: Choose leaner cuts of steak such as flank, round, sirloin, tenderloin and ball tip. Health Effects Is pork a healthy piece Often asked: Which is healthier chicken or . High-heat cooking of meats, such as grilling and barbecuing, has a bigger negative impact on health when compared to moderate-temperature cooking, such as stir-frying, boiling, steaming, or sauteing (18). The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. 4. Similarly, it is also prohibited by Islamic dietary laws. Keep your lean cuts low in fat and calories by using healthy preparation methods. Ideally, the meat you eat should be rich in protein and low in fat and carbohydrates. Due to this, pork tends to have a bigger negative impact on health compared to chicken. For example, chicken breasts and thighs have different calories, protein, and fat levels per 100 grams of serving. Heat a large skillet (with cover) over medium high heat. These seasonings add plenty of flavor, but add minimal, if any, calories. And their total fat amount is pretty much identical. When ready to heat, add warmed pork and dressing, and shake salad with top on to evenly distribute dressing and ingredients. No other meat comes in so many . Both types of meat are also completely free of carbohydrates. Stir in broth, and return pork pieces back to pan. There are potential positive associations between poultry intake and the risk of prostate cancer and non-Hodgkin lymphoma (19). As an Amazon Associate, I earn from qualifying purchases. Press out excess air, seal the bag, and chill for 30 minutes. On the other hand, pork tenderloins are rich in zinc, cobalamin (10% of RDA), potassium (12%), and iron. If you eat the skin on your chicken, the total fat in chicken breasts increases to 9 grams, which barely qualifies as lean. To conclude, chicken breasts and pork tenderloins are great options for lean cuts of meat. vitamin B-6 and B-12. Cover and simmer on low for about 5 minutes. One vitamin found in chicken that pork completely lacks is vitamin K. Pork and chicken contain the same amount of folate form of vitamin B9. Pork is actually richer in . Pat pork tenderloin dry with a paper towel. 1) Tenderloins are expensive. If you continue to use this site we will assume that you are happy with it. For example, grilled pork loin is leaner and healthier than fried chicken nuggets. The four primal cuts of pork are the shoulder (the butt and the picnic), the leg or ham, the loin, and the belly or side. Red meat intake has been studied to increase low-density lipoprotein levels, also known as bad cholesterol, in the blood (2). The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food. Speaking of calories, that is another important factor to consider when choosing meat. The cost for four stuffed pork tenderloin pieces is $18.11 Canadian. "It contains 3.5 grams (g) fat, and 1 g is saturated fat, in a 3 oz serving that's similar to a 3 oz chicken breast," says Brennan. Unfortunately, a number of people don't know that," says Jarrod Sutton, vice president of Domestic Marketing for the National Pork Board. The risotto would be tastier if it weren't so strongly seasoned with herbs. The tenderloins have a safe temperature of around 145 F. [4] For example, if you are suffering from chronic kidney disease, you need to be wary of the amount of protein you intake, especially in one sitting. Is pork tenderloin expensive? Can You Substitute Chicken for Pork Tenderloin? These types of pork offer the flavor you crave, but are less fatty than some of the other parts of the pig. Fresh skinless chicken and pork loin contain 60 to 70 milligrams of cholesterol per 3-ounce serving. On average, pork is significantly higher in calories and cholesterol. Pork is also overall richer in vitamins and minerals, containing larger amounts of vitamin C, vitamin D, vitamins B1, B2, and B12, calcium potassium, phosphorus, and zinc. These are the specific foods used in this comparison Pork, fresh, loin, whole, separable lean and fat, raw and Chicken, broilers or fryers, breast, meat only, cooked, fried. Apart from protein, chicken breasts are a great source of vitamin B6, niacin, phosphorus, selenium, calcium, and magnesium. Add the pork tenderloin to a large mixing bowl, and season with salt and pepper to taste. On the other hand, chicken is richer in vitamin A, vitamin K, vitamins B3 and B5, and iron. Just as beef filet mignon is the most tender part of the cow, the pork tenderloin is the most tender part of the . Pork is slightly higher in fats. And fat generates more energy by mass than protein. Both chicken and pork can be low in fat but skinless chicken breast is one of the leanest sources of meat protein. On the other hand, pork tenderloin is a better source of dietary iron and zinc, both of which are essential for normal bodily functions. High sodium intake is often associated with high blood pressure. It has a softer texture than pork tenderloins. Red meat consumption has been associated with an increased risk of colorectal, nasopharyngeal, lung, and pancreas, as well as breast and prostate cancer (18, 19). There is some evidence, however limited, showing pork intake to have a positive impact on waist circumference (5). In this article, we will take a detailed look at these two types of meat. Pork also contains less sodium. The exact links to the foods presented on this page can be found below. Pork has more vitamin C, D, B1,2,6,12. A 3-ounce portion of grilled skinless chicken breast has 128 calories, 2.69 grams of fat and 26 grams of protein. In both cases, it is best to consult with a physician about your daily allowance of salt and protein, particularly if you are already suffering from any of the aforementioned clinical conditions. In general, pork tastes noticeably saltier and fattier. Preheat your air fryer to 400F. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food, Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. Place the pork on a rimmed baking sheet and finish roasting in the oven at 400F for 10 to 12 minutes. It gives us bacon and ham, ribs and pulled pork, pork chops, and sausage (scroll down for some delicious and healthy recipes). Pork tenderloin has more fat than chicken breast, but it's still considered one of the healthier types of meat out there because it's low in saturated fat. Pork: Choose lean options of pork such as a pork loin, tenderloin and center cut chops. A pork tenderloin is almost pure protein, so it is excellent for maintaining healthy human bodies. Which is Healthier Chicken or Pork Tenderloin? Rosemary garlic roasted pork tenderloin with a spinach salad with tomatoes and bean sprouts and carrots with a side of slow cooked, unloaded, sweet potato mash is a better meal on the whole than a rosemary garlic roasted chicken breast with a loaded twice baked potato and a salad with iceburg lettuce and a few carrot and cabbage slivers (like a . Is pork tenderloin healthier than chicken? They also possess a good amount of magnesium (7% of RDA). In contrast to the previous statement, another research has concluded that both red meat and poultry consumption were associated with an increased risk of type 2 diabetes (17).