Beef tenderloin is more expensive, but it's also more flavorful. However, this does not impact my reviews. Chicken and pork are both high-calorie foods, containing nearly the same amount of calories. It is considerably more costly than pork loin, ranging from $2.99 to $3.99 per pound on average (depending on the cut). thiamine. Based on the cut and production method, each type of meat has slightly varying nutritional and biological properties. What are the differences between pork tenderloin and chicken breasts, and which is a better choice? Today's pork has about 16% less fat and 27% less saturated fat as compared to 30 years ago. It also tends to be more expensive than pork loinabout $2.99 to $3.99 per pound. Pull the pork out of the oven at 145 degrees F and let it rest for 5 minutes before slicing. What Are the Leanest and Healthiest Kinds of Meat. Pork is the clear winner in this category, being higher in potassium, phosphorus, calcium, zinc, magnesium, selenium, copper, and choline. So unless you're planning on serving them as an appetizer at dinner parties, chances are you won't find many places selling tenderloins. On average, one pound of chicken breast, with its skin and bones attached, will cost you around $1.8. Pork meat with a higher pH value may be dark, firm, and dry (4). The PRAL values demonstrate how much acid or base the food produces inside the organism. However, chicken is richer in iron and manganese. Is pork tenderloin healthier than chicken? Is pork a healthy piece Often asked: Which is healthier chicken or . But if you have to keep your salt or sodium intake to a minimum, go with a chicken breast. 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. Both are also very rich in all essential amino acids. the The weaker pieces of pork actually have fewer calories than chicken.. Pork tenderloin is another lean cut to look for. When ready to heat, add warmed pork and dressing, and shake salad with top on to evenly distribute dressing and ingredients. At first glance, you can see that in chicken breast is more calories than in pork tenderloin. Is pork tenderloin healthier than chicken breast? White meat refers to the breast and wing portions of the chicken (tenders or tenderloin meat is a section of the breast, so this Wednesday, November 2 2022 Breaking News But within a chicken, a skinless breast is the leanest cut. But the taste is not identical. For this comparison, we will first compare the nutritional data for pork tenderloin and chicken breast, as provided by the USDA. Pork loin contains 3 times more Saturated Fat than Chicken breast. While Pork loin contains 4.36g of Saturated Fat, Chicken breast contains only 1.29g. You can have the butcher ground it up or personally tenderize the pieces with a mallet to change things up a bit. 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. On the other hand, chicken is richer in vitamin A, vitamin B3, and vitamin B5. Pork loin chops also taste delicious when marinated or rubbed with seasonings. If you want a sweeter taste, chicken breasts are always the better choice. People think pork, they think pig, they think bacon, they think fat, they think dirty. In this section, we will look into scientifically founded information about the health impact of chicken and pork intake. For example, grilled pork loin is leaner and healthier than fried chicken nuggets. teaspoon of fine sea salt. Pork tenderloin is the perfect substitution. Pork and chicken are similar in these macronutrients as well. However, in terms of quantity, chicken breast has nearly 20% more protein than pork tenderloins. 1. Pork tenderloin is usually pretty cheap but I don't find the price of this pre-made meal outrageous. 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. Many cuts of pork are as lean or leaner than chicken. If you want to feed your family lean types of pork, opt for tenderloin or loin chop cuts. 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. Pork cutlets, shoulder roast, bacon or sausage contain about double the amount of fat and calories as the lean cuts. The cooking method also plays a role in the increased risk of diabetes due to meat consumption. magnesium. 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. Even though pork may be nutritionally superior, pork is red meat, while chicken meat is white. In contrast, chicken breast is much more tender and sweeter. Pork tenderloins, on the other hand, have fewer calories and cholesterol. On the other hand, pork tenderloins are rich in zinc, cobalamin (10% of RDA), potassium (12%), and iron. Laura is the owner of Julie's Cafe Bakery. All the Daily Values are presented for males aged 31-50, for 2000 calorie diets. Pork Tenderloin Dry Rub Ingredients. Instead of coating the meat with oil, which has 45 calories per teaspoon, use non-stick cooking spray. 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. vitamin B-6 and B-12. Place pork tenderloin in a slow cooker with sliced onions. Wash and pat dry pork tenderloin: Place the pork pieces on a plastic paper. Pork tenderloins usually taste saltier and fattier, while chicken breasts are sweeter and tender. Which is healthier pork or chicken? 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 addition to those, processed meat might also increase the risk of esophageal (squamous cell carcinoma) and stomach cancer (non-cardia) (18). Pound per pound, chicken breast can have about 23% more protein than tenderloins. Use a meat thermometer to check the internal temperature. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients, Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/nutrients. The skin on a chicken is mostly fat. Health Effects 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. Spread garlic over the pork, leaving as much on top of roast as possible. The . You can cook chicken breast by grilling, frying, or roasting them. So, if you want to eat chicken and lose weight simultaneously, you should eat skinless chicken breasts, preferably with other low-calorie foods. Non-stick spray keeps the meat from sticking to your grill, without adding unnecessary fat. For example, chicken breasts and thighs have different calories, protein, and fat levels per 100 grams of serving. Serve over mashed cauliflower. Overall, in terms of calories and cholesterol, chicken meat is superior to most cuts of pork, especially if the pork is converted to bacon. The measuring cup is there for size comparison. Plus, we will look at some scenarios where you can perhaps substitute one meat for the other. Privacy Policy. The excess calories are not good for keeping your body weight low. calories-info.com creator It is important to note that, in the previous section, we examined 100 grams of skinless chicken breast. Chicken breast has 172 kcal per 100g and pork tenderloin 154 kcal per 100g so it is pretty easy to calculate that the difference is about 12%. The limited evidence about pork intake and diabetes has suggested a possible negative impact of processed pork on glucose and insulin metabolism and a possible positive impact of pork intake on waist circumference and high-density cholesterol, also known as good cholesterol (5). However, some cuts of pork have fewer calories than chicken, such as the tenderloin. Pour half of the mixture into a large Ziploc bag along with the tenderloin. 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. Many cuts of pork are as lean or leaner than chicken. If you eat the skin on your chicken, the total fat in chicken breasts increases to 9 grams, which barely qualifies as lean. The risotto would be tastier if it weren't so strongly seasoned with herbs. In a 100 grams serving of both types of meat, you will get 6 grams more protein from the breasts than the tenderloins. The PRAL values for pork and chicken are 12.6 and 14.6, respectively. This will inform you which meat you can eat and how much of it. Heat a large skillet (with cover) over medium high heat. 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 . Like previously stated, way better in consistency than chicken. Please consult your physician before beginning any diet. Pork and chicken have similar macronutrient compositions; however, pork is slightly higher in calories, protein, and fats. Is pork tenderloin healthier than chicken? While pork can be extremely unhealthy and fatty, so can chicken. The displayed values show how much of the daily needs can be covered by 300 grams of food. Preheat your air fryer to 400F. Store leftovers in an airtight container in the fridge. The standard pH value for fresh chicken meat falls in the range of 5.3 to 6.5, making chicken a slightly acidic food (3). A 3-ounce serving of grilled skinless chicken breast has 128 calories, 2.69 Leaving the skin on the chicken adds excessive fat and calories to the naturally lean meat. While Pork loin contains 4.36g of Saturated Fat, Chicken breast contains only 1.29g. See the charts below for detailed information. Several factors come into play when choosing the healthiest meat selections. Then add garlic and onion powder. (This is not to be confused with the loin, which is broader and a little fattier). These meats fit well in both low-carb and low glycemic index diets as they contain no carbohydrates. of Street Smart Nutrition, tells SELF. Cook the pork meat: Add olive oil to a pan over medium heat. Remove pork from pan. If you must consume red meat, go for leaner cuts whenever available. vitamin B-6 and B-12. While the broccoli cooks, toss the pork with remaining cornstarch, salt, and pepper.. 4. A study analyzed 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. Score: 4.7/5 (20 votes) . Pork tenderloins have very little fat as it is a lean cut. They also cook differently: One is better suited for quick, high-temperature cooking while the other . The summary score is calculated by summing up the daily values contained in 300 grams of the product. Higher consumption of processed meat, unprocessed red meat, but not poultry is associated with an increased risk of all-cause mortality (15). Pork contains slightly higher levels of all those amino acids, except for isoleucine and methionine. Is chicken higher in protein than pork? Place a rack in the center of your oven and preheat the oven to 400 degrees F. With a sharp knife, cut away and discard the silver skin (tough membrane) from the pork. 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. The chicken meat is mainly divided into three parts: the breast, the leg, and the wing. Pork is lower in . Cover the pork tenderloin with foil and roast for 30 minutes. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food. This inverse association may be largely due to the substitution of red meat (12). Sirloin end -close to the rump and bony. 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. All the Daily Values are presented for males aged 31-50, for 2000 calorie diets. Chickens serving size is much larger - 140g or one cup of diced chicken. Add 1 Tbsp coconut oil, mushrooms, and garlic to pan and saut until mushrooms are tender. However, chicken breast has more calories than pork tenderloin. Make sure to season both sides of the pork meat. Pork has more vitamin C, D, B1,2,6,12. Grilling or broiling lean portions of pork or chicken does not add any extra fat or calories. Charcuterie is the branch of cooking devoted to . Chicken, on the other hand, is poultry and is classified as white meat. tablespoon of dried oregano. Place the pork on a rimmed baking sheet and finish roasting in the oven at 400F for 10 to 12 minutes. There is some evidence, however limited, showing pork intake to have a positive impact on waist circumference (5). Blade end-close to the shoulder and fatty. 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. Alternatively, you can replace the chicken in your dish with pork tenderloins, such as stir-fry or meatballs. The truth is that some pork cuts are lower in fat and higher in protein than some chicken cuts, by a large margin. See the charts below for detailed information. A 3-ounce portion of grilled skinless chicken breast has 128 calories, 2.69 grams of fat and 26 grams of protein. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food. These seasonings add plenty of flavor, but add minimal, if any, calories. Based on the cut of pork, there are different varieties of this meat. The tenderloin is roasted with pineapples, sweet peppers and onion in a mouthwatering sauce flavored with soy, lime juice and ginger. Regular intake of fresh lean pork can improve body composition without negatively affecting risk factors for cardiometabolic disease (6). No other meat comes in so many . Fresh skinless chicken and pork loin contain 60 to 70 milligrams of cholesterol per 3-ounce serving. Nutrition Comparison: Pork Vs Chicken. A study analyzed the raw values of each product and compared them to the nutritional needs of the body. Fat aids in production of several hormones, provides energy and is essential for storing vitamins A, D, E and K. Yet eating too much fat can lead to health problems, such as heart disease, and obesity. Iron. It shows the amounts side by side, making it easier to realize the amount of difference. As an Amazon Associate, I earn from qualifying purchases. Pork and chicken have similar macronutrient compositions; however, pork is slightly higher in calories, protein, and fats. Like white chicken meat, it's lean as hell so it can taste overly dry sometimes. thiamine. 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). 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. 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. Pay attention to the most right column. The "other white meat." I'm sure you've heard that name used for pork. Most cuts contain less than 10 grams of fat and also provide protein, vitamin B6, riboflavin, thiamin, phosphorus and niacin. No matter which type of meat you enjoy, opt for specific cuts to keep your fat and calorie intake to a minimum. Use a meat thermometer to check the internal temperature. Vitamins B6 and B12. Is Pork Or Chicken Healthier - health-improve.org. Regular pork also has an acidic pH value of 5.6 to 5.7. A chicken breast with its skin is not considered lean meat, as the fat content is too high. On the other hand, chicken is richer in vitamin A, vitamin K, vitamins B3 and B5, and iron. The tables above show us that there is 4.33g/100g of fats in pork tenderloin and 9.25g/100g in chicken breast. The exact links to the foods presented on this page can be found below. Pat pork tenderloin dry with a paper towel. You can substitute pork tenderloin for chicken in certain dishes. Score: 4.7/5 (20 votes) . What Percentage of Your Daily Foods Should Be Lipids? So, that is a difference of 100 calories, which is a very big difference. Preparation methods are also important. Typically, in America, pork is way less expensive than chicken b. Steak: Choose leaner cuts of steak such as flank, round, sirloin, tenderloin and ball tip. You can pan-sear the tenderloins to add them in stir-frys. Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. A pound of tenderloin costs around $20-$25 while a pound of breast costs between $10-$15. You must be mindful of the cooking temperature when replacing the tenderloins with a whole chicken breast in roasted or grilled dishes. Pour water, wine, and soy sauce over top, turning pork to coat. This will create an area for lower temperature indirect cooking away from the coals. iron. The pig is indeed a magical animal. This is because muscles are mostly water and protein. 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. The meat has to be high in protein while simultaneously low in carbohydrates and calories. Chicken breast has more calories than tenderloins. This is relevant for people who are looking to build more muscles. If packing your lunch for the office, assemble greens, cheese, and grapes in a large plastic container. Is chicken or pork healthier? 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). Consider pork tenderloins and chicken breasts a complete source of proteins, comprising all essential amino acids. Of course, the taste will not be identical, but the dish will still be delicious. 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. Chicken breast and pork tenderloin are two of the most popular choices for lean meat. These are the specific foods used in this comparison Pork, fresh, loin, whole, separable lean and fat, raw and . 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. When it comes to weight loss, choosing the right cut of meat is far more important than the animal it is coming from. However, pork is a little denser in nutrients containing 58% water, while chicken consists of 60% water. Poultry Classifications Get a 21st Century Upgrade, https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.118.035225, https://iopscience.iop.org/article/10.1088/1755-1315/102/1/012051/pdf, http://www.omafra.gov.on.ca/english/livestock/swine/facts/info_qs_meatph.htm, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3792009/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407990/, https://nutritionj.biomedcentral.com/articles/10.1186/s12937-017-0252-7, https://www.researchgate.net/publication/322959346, Animal sourced protein (meat and poultry) and heart health, https://pubmed.ncbi.nlm.nih.gov/11919119/, https://care.diabetesjournals.org/content/43/2/265, https://www.bmj.com/content/371/bmj.m4141, https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2759737, https://link.springer.com/article/10.1007/s00125-020-05091-x, https://academic.oup.com/aje/article/186/7/824/3848997, How Meat Is Cooked May Affect Risk of Type 2 Diabetes, https://www.wcrf.org/dietandcancer/exposures/meat-fish-dairy, https://jech.bmj.com/content/73/Suppl_1/A15.1. The dietary heme iron found in red meat has also been associated with cardiovascular diseases, such as myocardial infarction and fatal coronary heart disease, potentially due to the additional oxidative stress (14). Pork meat has recognizable marbling: visible white wavy lines of intramuscular fat. Many slices of . Pork is actually richer in . Chicken breasts are often deep-fried to make chicken fries, something you do not often see with pork tenderloins. Add 1/2 cup water and bring to a boil. Breast meat is the most commonly used part of the chicken, and it is also the lightest in color. But it also contains significantly more cholesterol. Pork has 57% more calories than chicken - pork has 297 calories per 100 grams and chicken has 189 calories. This means that if you normally consume around 1,800 calories per day, you can have 40 to 70 grams of fat a day. [3] So, if you are someone who has to keep their salt intake to a minimum, this may be a problem. magnesium. Pork and chicken have similar macronutrient compositions; however, pork is slightly higher in calories, protein, and fats. And pork tenderloin - the leanest pork choice - is as lean as skinless chicken breast, with four grams of fat per serving. [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. Press out excess air, seal the bag, and chill for 30 minutes. Ideally, the meat you eat should be rich in protein and low in fat and carbohydrates. 2. A pork chop . Remove from heat, and add brie to pan, stirring gently until all of it has melted. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. Pork tenderloin can be cooked to different degrees of doneness, while beef tenderloin should only be cooked to medium-rare or rare. It's always good to have a quickie dinner like this super simple pork tenderloin on handmustard pork and a bit of salt and pepper . Other portions of pork and chicken have a higher fat concentration. Zinc. It shows the amounts side by side, making it easier to realize the amount of difference. 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. Pork loin chops usually have a lower fat content than pork chops. Please consult your physician before beginning any diet. So, you have to adjust the seasoning of your dish accordingly. In chicken breast is more fats than in pork tenderloin. It has just 120 calories, 1 gram of saturated fat and 50 mg of sodium in three . Apart from protein, chicken breasts are a great source of vitamin B6, niacin, phosphorus, selenium, calcium, and magnesium. In contrast, a pound of boneless chicken breast can cost you $3.50 to over $4. Instructions. And since chicken breasts are relatively low in calories, they are excellent for building your muscles without overloading calories. Conversely, chicken breasts offer more protein in the same amount of servings. However, in terms of quantity, chicken breast has nearly 20% more protein than pork tenderloins. This whole pork tenderloin is about 12 inches long and 3 inches in diameter. If you're looking to distinguish between beef and pork meat to discover which is the best, bear in mind that both have higher saturated fat than other meats such as fish, turkey, and chicken. Both types of meat are also completely free of carbohydrates. Niacin. Another way of evaluating the acidity of foods is the potential renal acid load or PRAL. The most obvious difference between pork loin and pork tenderloin is the size. Answer: Pork tenderloin is a very healthy meat. [1] [2] Note that this comparison is between 100 grams of samples of each meat: Now, lets see their differences in detail. Answer (1 of 3): The chicken guys have done a better job advertising their product than the pig guys. Chicken and pork are both high-calorie foods; however, pork is slightly higher in calories. One serving of pork has. Since chicken breasts are white meat, they are noticeably paler compared to the thighs and drums. Chicken meat sometimes also has intramuscular fat called white striping; however, it is less apparent and less common. So, if you are looking for a rich source of protein that is low in calories and cholesterol, tenderloins are the better option. Add the pork tenderloin to a large mixing bowl, and season with salt and pepper to taste. The tenderloins have a safe temperature of around 145 F. Ham may only qualify as lean rather than extra lean because it has 5.4 grams of total fat. Let's look at if pork tenderloin is healthier than chicken: Pork contains more calcium, potassium, magnesium, copper, zinc, phosphorus, and less sodium. Pork is the culinary name for the meat of the domestic pig (Sus domesticus).It is the most commonly consumed meat worldwide, with evidence of pig husbandry dating back to 5000 BCE. On the other hand, chicken breast has a light pinkish complexion. And fat generates more energy by mass than protein. Chicken breast with the skin intact and dark meat chicken also contain nearly double the amount of fat and calories as lean portions. Remove from oven, cover it with foil to let it rest for about 15 minutes. According to orthodox Jewish dietary laws, pork meat is not a kosher food, meaning its consumption is forbidden. For example, you can substitute burger patties made from tenderloins with chicken patties. You can also grill them and serve them with a side of roasted potatoes or salad. So, more than twice the price. For comparison, consider the leanest cut of pork, the tenderloin, which is as lean as a skinless chicken breast. Chicken breasts are a lean cut of meat and a rich source of protein. 4. Pork loin is wide and thick, with a sizable fat cap running along the top. of Street Smart Nutrition, tells SELF. 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%. 3. For example, chicken breasts are an excellent source of vitamin B6 (30% of RDA), niacin, and phosphorus. The two main differentiating factors between these groups are the chickens age and weight. 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. These types of pork offer the flavor you crave, but are less fatty than some of the other parts of the pig. 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. To conclude, chicken breasts and pork tenderloins are great options for lean cuts of meat. But this trait is undesirable in some cases. On the other hand, pork tenderloin is a better source of dietary iron and zinc, both of which are essential for normal bodily functions. Both pork and chicken meat can be produced as processed or fresh meat. Add the broccoli and cover. Always trim away any extra fat before cooking. Similarly, chicken breast has the advantage over pork tenderloins in vitamin B6, niacin, and magnesium. The quality of your meat has a huge bearing on your health and wellness. Stir in broth, and return pork pieces back to pan. Both red and processed meat has been studied to have undesirable effects relating to oncological conditions. See the charts below for detailed information. Pork loin contains 3 times more Saturated Fat than Chicken breast. Chicken breast has a higher protein count than pork tenderloins. 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.
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