Pork tenderloin vs chicken breast
In short
For the same 100 calories you eat 53 g of pork tenderloin or 61 g of chicken breast. Both get most of their calories from protein.
More in pork tenderloin: thiamin (12×), selenium, vitamin B12 (2.6×), riboflavin (3×) and zinc (2.6×). More in chicken breast: niacin (3×), protein and vitamin B6. Everything else is within 4% of a day's needs.
Calories, and where they come from
53.5 g · 16.3 g protein · 0 g carbs · 3.4 g fat
60.6 g · 18.8 g protein · 0 g carbs (0 g sugars) · 2.2 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Thiamin (B1)44% vs 4%
0.53 mg vs 0.042 mg
- Niacin (B3)17% vs 52%
2.7 mg vs 8.3 mg
- Selenium50% vs 30%
27.6 µg vs 16.7 µg
- Vitamin B1222% vs 9%
0.53 µg vs 0.21 µg
- Riboflavin (B2)16% vs 5%
0.21 mg vs 0.069 mg
- Zinc14% vs 6%
1.6 mg vs 0.61 mg
- Protein33% vs 38%
16.3 g vs 18.8 g
- Vitamin B617% vs 21%
0.28 mg vs 0.36 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat3.4 g · 2.2 g4%·3%
- Saturated fatlimit1.2 g · 0.61 g6%·3%
- Cholesterollimit50.3 mg · 51.5 mg17%·17%
- Carbohydrates0 g · 0 g0%·0%
- Fiber0 g · 0 g0%·0%
- Sodiumlimit34.8 mg · 44.8 mg2%·2%
- Potassium241 mg · 155 mg5%·3%
- Calcium2.7 mg · 9.1 mg<1%·1%
- Iron0.76 mg · 0.63 mg4%·4%
- Magnesium19.3 mg · 17.6 mg5%·4%
- Phosphorus158 mg · 138 mg13%·11%
- Copper0.036 mg · 0.03 mg4%·3%
- Manganese0.006 mg · 0.01 mg<1%·<1%
- Vitamin A1.1 µg · 3.6 µg<1%·<1%
- Vitamin C0.53 mg · 0 mg1%·0%
- Pantothenic acid (B5)0.49 mg · 0.58 mg10%·12%
- Folate3.2 µg · 2.4 µg1%·1%
Reported for only one of the two, so not compared: vitamin D, vitamin E, vitamin K, choline.
From USDA FoodData Central: Pork tenderloin, broiled (SR Legacy 168313), Chicken breast, meat only, roasted (SR Legacy 171477). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.