USDA-derived comparison
Chicken Breast vs Pork Tenderloin
Chicken Breast leads for Vitamin B3 and Vitamin E; Pork Tenderloin answers with Vitamin B1, Selenium and Vitamin B12.
Who each is for: Choose chicken Breast for vitamin B3 and vitamin E. Choose pork Tenderloin for vitamin B1 and selenium.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Chicken Breast
Typical serving: 1 breast (170g)
18/100
Pork Tenderloin
Typical serving: 1 serving (120g)
24/100
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 | Chicken Breast | Pork Tenderloin |
|---|---|---|
| Calories | 165 kcal | 143 kcal |
| Protein | 31 g | 26 g |
| Carbs | 0 g | 0 g |
| Fat | 4 g | 4 g |
| Fiber | 0 g | 0 g |
| Sat fat | 1 g | 1 g |
| Sodium | 74 mg | 57 mg |
| Potassium | 256 mg | 421 mg |
| Calcium | 15 mg | 6 mg |
| Iron | 1 mg | 1.2 mg |
| Magnesium | 29 mg | 29 mg |
| Zinc | 1 mg | 2.4 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0.1 µg | 0.2 µg |
| Vitamin B12 | 0.3 µg | 0.6 µg |
| Folate | 4 µg | 0 µg |
Servings differ: 1 breast of chicken breast is about 170g, 1 serving of pork tenderloin about 120g. Scale accordingly before deciding anything on the 100g basis alone.
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