See tables below to compare chicken breast with pork tenderloin in details. A pound of tenderloin costs around $20-$25 while a pound of breast costs between $10-$15. The measuring cup is there for size comparison. On average, pork is significantly higher in calories and cholesterol. Pork tenderloin can be cooked to different degrees of doneness, while beef tenderloin should only be cooked to medium-rare or rare. The cooking method also plays a role in the increased risk of diabetes due to meat consumption. The truth is that some pork cuts are lower in fat and higher in protein than some chicken cuts, by a large margin. To cook the pork inside, pan sear the pork for 2 minutes on all sides. Nutritional profiles. A serving of lean pork has 34 percent less cholesterol than skinless . At first glance, you can see that in chicken breast is more calories than in pork tenderloin. And fat generates more energy by mass than protein. On the other hand, chicken is richer in vitamin A, vitamin B3, and vitamin B5. 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Pork has 57% more calories than chicken - pork has 297 calories per 100 grams and chicken has 189 calories. Meat is a good source of high-quality protein as well as other nutrients. Chicken breast is lower in fat content and easier to find at grocery stores Chicken breast is more flavorful than pork tenderloin. Chicken and pork are both high-calorie foods; however, pork is slightly higher in calories. Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. Pork and chicken share many of the same cooking methods and recipes. High sodium intake is often associated with high blood pressure. But it also contains significantly more cholesterol. A study analyzed 1) Tenderloins are expensive. iron. Sear the pork until it browned all over. However, chicken contains larger amounts of polyunsaturated fatty acids, while pork is richer in monounsaturated and saturated fats. A single average chicken breast with its skin on has a calorie count of 386. Based on the fact that pork and chicken contain almost no carbohydrates, the glycemic index of these foods is considered to be 0. "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. In contrast, a pound of boneless chicken breast can cost you $3.50 to over $4. All the Daily Values are presented for males aged 31-50, for 2000 calorie diets. The summary score is calculated by summing up the daily values contained in 300 grams of the product. Even though pork may be nutritionally superior, pork is red meat, while chicken . According to orthodox Jewish dietary laws, pork meat is not a kosher food, meaning its consumption is forbidden. While fresh pork and chicken may have beneficial effects as part of a balanced diet, processed meats can have a negative impact on metabolism (5). What Grades of Meat Are the Most Nutritious? This tenderness comes at a cost; however, as the tenders require more care when cooking. Pork meat with a higher pH value may be dark, firm, and dry (4). 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. To conclude, chicken breasts and pork tenderloins are great options for lean cuts of meat. Pork loin contains 3 times more Saturated Fat than Chicken breast. Always trim away any extra fat before cooking. Pork is also a good source of vitamins and minerals like phosphorus, selenium, and thiamine. For this comparison, we will first compare the nutritional data for pork tenderloin and chicken breast, as provided by the USDA. Remove pork from pan. When it comes to weight loss, choosing the right cut of meat is far more important than the animal it is coming from. Is pork tenderloin healthier than chicken? See the charts below for detailed information. Pork and chicken have similar macronutrient compositions; however, pork is slightly higher in calories, protein, and fats. 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. If packing your lunch for the office, assemble greens, cheese, and grapes in a large plastic container. Place pork tenderloin in a slow cooker with sliced onions. So, that is a difference of 100 calories, which is a very big difference. The quality of your meat has a huge bearing on your health and wellness. By these standards, pork tenderloin, pork chops, and skinless chicken breasts, legs and thighs are all extra lean. 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. 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. It also tends to be more expensive than pork loinabout $2.99 to $3.99 per pound. Compared to chicken breast, pork tenderloins are almost always more expensive. Both pork and chicken meat can be produced as processed or fresh meat. For example, chicken breasts are an excellent source of vitamin B6 (30% of RDA), niacin, and phosphorus. Both types of meat are also completely free of carbohydrates. It has just 120 calories, 1 gram of saturated fat and 50 mg of sodium in three . The price of chicken breasts will vary drastically depending on whether or not the bone and skin are still attached. Just as beef filet mignon is the most tender part of the cow, the pork tenderloin is the most tender part of the . The summary score is calculated by summing up the daily values contained in 300 grams of the product. Lean cuts of meat are naturally low in fat and calories. Answer: Pork tenderloin is a very healthy meat. They also possess a good amount of magnesium (7% of RDA). You can have the butcher ground it up or personally tenderize the pieces with a mallet to change things up a bit. 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. However, in terms of quantity, chicken breast has nearly 20% more protein than pork tenderloins. Since chicken breasts are white meat, they are noticeably paler compared to the thighs and drums. Pork is the clear winner in this category, being higher in potassium, phosphorus, calcium, zinc, magnesium, selenium, copper, and choline. Use a meat thermometer to check the internal temperature. Pork tenderloin provides 22 grams of quality protein in a 3-ounce serving. The safe temperature for breast meat is 20 degrees higher than the tenderloins. Is Pork Or Chicken Healthier - health-improve.org. 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). See the charts below for detailed information. On the other hand, chicken is richer in vitamin A, vitamin K, vitamins B3 and B5, and iron. A hundred gram serving of pork contains 242 calories, while chicken has 239. Many slices of . A chicken breast with its skin is not considered lean meat, as the fat content is too high. Nutrition Comparison: Pork Vs Chicken. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food. It has virtually no fat and it cooks up more quickly and tastily than chicken breast. Higher consumption of processed meat, unprocessed red meat, but not poultry is associated with an increased risk of all-cause mortality (15). Is pork tenderloin healthier than chicken? In this case difference is about 114%. These vitamins and minerals are essential for the body. Which is healthier pork or chicken? Certain cuts of pork and chicken are lean and healthy, while other cuts of either type of meat are less desirable. It is considerably more costly than pork loin, ranging from $2.99 to $3.99 per pound on average (depending on the cut). One serving of pork has. See the charts below for detailed information. Cover and simmer on low for about 5 minutes. Cook for 3-4 minutes until tender but still crispy. Overall, pork is a little richer in vitamins, containing more of vitamin B1, vitamin B12, vitamins B2 and B6, and vitamin E. Pork also contains vitamin C and vitamin D, which chicken lacks entirely. Keep in mind that pork tends to be saltier than chicken breasts. According to the USDA, chickens can be classified into four groups: Cornish game hen, broiler-fryer, roaster, and capon (1). Rep Power: 2047. Health (Just Now) Beef, Chicken, and Pork: Here Are the Healthiest Cuts for Health (4 days ago) One serving of pork has. 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). Stir in broth, and return pork pieces back to pan. Another way of evaluating the acidity of foods is the potential renal acid load or PRAL. The leanest cuts of pork are actually lower in calories than chicken.. "Ounce for ounce, lean cuts of pork have the same amount of or fewer calories than chicken, and fewer calories than lean cuts of beef," Cara Harbstreet, M.D., R.D., L.D. Chickens serving size is much larger - 140g or one cup of diced chicken. In this section, we will look into scientifically founded information about the health impact of chicken and pork intake. These are the specific foods used in this comparison Pork, fresh, loin, whole, separable lean and fat, raw and . 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. Cover and cook on Low setting, until pork is slightly pink in the center, about 4 hours. In a 100 grams serving of both types of meat, you will get 6 grams more protein from the breasts than the tenderloins. A study analyzed the raw values of each product and compared them to the nutritional needs of the body. No other meat comes in so many . Some people also believe that chicken tenderloin has more flavor than chicken breast. They, too, have a good amount of vitamin B6 and niacin in them. On the other hand, chicken is richer in vitamin A, vitamin K, vitamins B3 and B5, and iron. 1 tablespoon of chili powder. So, if you want to eat chicken and lose weight simultaneously, you should eat skinless chicken breasts, preferably with other low-calorie foods. Plus, we will look at some scenarios where you can perhaps substitute one meat for the other. But do they provide the same level of nutrition? Data provided by FoodStruct.com should be considered and used as information only. These types of pork offer the flavor you crave, but are less fatty than some of the other parts of the pig. Chicken breast is well known for being lean and low in calories, but you have to remove the skin. Preparation methods are also important. It shows the amounts side by side, making it easier to realize the amount of difference. The displayed values show how much of the daily needs can be covered by 300 grams of food. It is aslo easy to see see that in chicken breast is less protein than in pork tenderloin. Like most meats, both chicken and pork contain no notable amount of carbohydrates. 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. " It's intuitive, or at least it should be, that lean pork is a great source of protein. Pull the pork out of the oven at 145F and let it rest for 5 minutes before slicing. While Pork loin contains 4.36g of Saturated Fat, Chicken breast contains only 1.29g. I try my best to keep things fair and balanced, in order to help you make the best choice for you. Among children, a higher meat consumption, including pork and chicken, has been associated with lower levels of body mass index, as well as systolic and diastolic blood pressures (7). Wash and pat dry pork tenderloin: Place the pork pieces on a plastic paper. teaspoon of fine sea salt. Consider pork tenderloins and chicken breasts a complete source of proteins, comprising all essential amino acids. Store leftovers in an airtight container in the fridge. Of course, the taste will not be identical, but the dish will still be delicious. Serve over mashed cauliflower. Both are also very rich in all essential amino acids. 1. Phosphorus has several functions for the body such as preventing osteoporosis, bone and teeth health maintaining, and bone strengthening. However, the U.S. Department of Health and Human Services (DHHS) concluded that dietary cholesterol isn't the culprit behind high blood cholesterol, and suggests more effective ways to manage your levels. If you must consume red meat, go for leaner cuts whenever available. This whole pork tenderloin is about 12 inches long and 3 inches in diameter. Per 100 grams, you will get 15-20 calories more from the breasts. In general, it is described to be fatty and salty. Remove from oven, cover it with foil to let it rest for about 15 minutes. Pork tenderloin is a thick, long piece of meat with very minimal visible fat. Pork Tenderloin Dry Rub Ingredients. Pork loin covers your daily need of Vitamin B1 68% more than Chicken breast. This is relevant for people who are looking to build more muscles. Substitution of red meat with poultry, such as chicken, decreases the risk of developing type 2 and gestational diabetes, also improving glycemic control and cardiovascular risk factors (10). Unfortunately, a number of people don't know that," says Jarrod Sutton, vice president of Domestic Marketing for the National Pork Board. Normal Suggested Amount of Fat and Protein Intake for Women, Centers for Disease Control and Prevention: The Dietary Guidelines for Americans 2015-2020, The 9 best indoor cycling bikes for your home gym. Pork tenderloins usually taste saltier and fattier, while chicken breasts are sweeter and tender. Remove, set aside, and wipe skillet dry. What are the differences between pork tenderloin and chicken breasts, and which is a better choice? In chicken breast is more fats than in pork tenderloin. 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. 2. However, in terms of quantity, chicken breast has nearly 20% more protein than pork tenderloins.