USDA-derived comparison
Bacon vs Chicken Breast
Bacon leads for Phosphorus, Selenium and Vitamin B12; Chicken Breast answers with Vitamin B3 and Vitamin B6.
Who each is for: Choose bacon for phosphorus and selenium. Choose chicken Breast for vitamin B3 and vitamin B6.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Bacon
Typical serving: 2 slices (20g)
30/100
Chicken Breast
Typical serving: 1 breast (170g)
18/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Bacon | Chicken Breast |
|---|---|---|
| Calories | 541 kcal | 165 kcal |
| Protein | 37 g | 31 g |
| Carbs | 1 g | 0 g |
| Fat | 42 g | 4 g |
| Fiber | 0 g | 0 g |
| Sat fat | 14 g | 1 g |
| Sodium | 1,717 mg | 74 mg |
| Potassium | 565 mg | 256 mg |
| Calcium | 11 mg | 15 mg |
| Iron | 1.4 mg | 1 mg |
| Magnesium | 33 mg | 29 mg |
| Zinc | 3.5 mg | 1 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0.4 µg | 0.1 µg |
| Vitamin B12 | 1.2 µg | 0.3 µg |
| Folate | 1 µg | 4 µg |
Servings differ: 2 slices of bacon is about 20g, 1 breast of chicken breast about 170g. Scale accordingly before deciding anything on the 100g basis alone.
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