Do Chickens Have Fat on Them Like Beef and Pork

by Victoria Mazmanyan | Last updated on February 04, 2021

Education: General Medicine at YSMU

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Summary

Pork and chicken have similar macronutrient compositions; however, pork is slightly higher in calories, protein, and fats. 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 K, vitamins B3 and B5, and iron.

Even though pork may be nutritionally superior, pork is red meat, while chicken meat is white. Due to this, pork tends to have a bigger negative impact on health compared to chicken.

Table of contents

1. Introduction
1. Classification
2. Appearance
3. Taste and Use
4. Bans and Religion
2. Types of Meat
3. Nutrition
1. Macronutrients and Calories
1. Calories
2. Protein and Fats
3. Carbohydrates
2. Vitamins
3. Minerals
4. Glycemic Index
5. Acidity
4. Weight Loss & Diets
5. Health Impact
1. Health Benefits
1. Cardiovascular Health
2. Diabetes
3. Cancer
2. Downsides and Risks
1. Cardiovascular Health
2. Diabetes
3. Cancer
6. References

Introduction

Pork and chicken are two of the most commonly consumed meats in the world. The choice of pork or chicken often comes up when ordering a meal or planning dinner. 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.

Classification

Pork is classified as red meat due to its high content of myoglobin. Chicken, on the other hand, is poultry and is classified as white meat.

According to the USDA, chickens can be classified into four groups: Cornish game hen, broiler-fryer, roaster, and capon (1). The two main differentiating factors between these groups are the chicken's age and weight.

Appearance

Based on the classification, one of the defining differences of these meats becomes apparent. Chicken meat is usually light pink, while pork is darker in color.

Pork meat has recognizable marbling: visible white wavy lines of intramuscular fat. Chicken meat sometimes also has intramuscular fat called white striping; however, it is less apparent and less common.

Taste and Use

The taste of pork can differ based on its cut. In general, it is described to be fatty and salty. Chicken is described to have a more tender and soft texture.

Chicken and pork can be used in similar ways in the kitchen. Both of these meats can be grilled, broiled, baked, braised, and much more.

Bans and Religion

While chicken consumption is not prohibited by any major religious laws, pork intake is different.

According to orthodox Jewish dietary laws, pork meat is not a kosher food, meaning its consumption is forbidden. Similarly, it is also prohibited by Islamic dietary laws.

Types of Meat

Both pork and chicken meat can be produced as processed or fresh meat. Processed meat is defined as meat preserved by smoking, curing, salting, or adding chemical preservatives (2).

Based on the cut of pork, there are different varieties of this meat. 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.

The chicken meat is mainly divided into three parts: the breast, the leg, and the wing. Breast meat is the most commonly used part of the chicken, and it is also the lightest in color.

Based on the cut and production method, each type of meat has slightly varying nutritional and biological properties.

Nutrition

For this article, we are looking at the nutritional values of a whole, broiled pork loin and roasted broiler-fryer chicken with skin.

Macronutrients and Calories

Pork and chicken have very similar macronutrient compositions. However, pork is a little denser in nutrients containing 58% water, while chicken consists of 60% water.

One average serving size of pork weighs 85g. Chicken's serving size is much larger - 140g or one cup of diced chicken.

Calories

Chicken and pork are both high-calorie foods, containing nearly the same amount of calories. A hundred gram serving of pork contains 242 calories, while chicken has 239.

Protein and Fats

Pork and chicken are similar in these macronutrients as well.

Both of these meats contain 27g of protein per 100g serving. Both are also very rich in all essential amino acids. Pork contains slightly higher levels of all those amino acids, except for isoleucine and methionine.

Pork is slightly higher in fats. However, chicken contains larger amounts of polyunsaturated fatty acids, while pork is richer in monounsaturated and saturated fats.

Pork is lower in cholesterol.

Carbohydrates

Like most meats, both chicken and pork contain no notable amount of carbohydrates.

Vitamins

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.

On the other hand, chicken is richer in vitamin A, vitamin B3, and vitamin B5. One vitamin found in chicken that pork completely lacks is vitamin K.

Pork and chicken contain the same amount of folate form of vitamin B9.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

7

:

4

Contains more Vitamin D +∞%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +1292.1%

Contains more Vitamin B2 +91.1%

Contains more Vitamin B6 +16%

Contains more Vitamin B12 +133.3%

Contains more Vitamin A +2200%

Contains more Vitamin B3 +68.5%

Contains more Vitamin B5 +47.6%

Contains more Vitamin K +∞%

Equal in Vitamin E - 0.27

Equal in Folate - 5

Contains more Vitamin D +∞%

Contains more Vitamin C +∞%

Contains more Vitamin B1 +1292.1%

Contains more Vitamin B2 +91.1%

Contains more Vitamin B6 +16%

Contains more Vitamin B12 +133.3%

Contains more Vitamin A +2200%

Contains more Vitamin B3 +68.5%

Contains more Vitamin B5 +47.6%

Contains more Vitamin K +∞%

Equal in Vitamin E - 0.27

Equal in Folate - 5

Minerals

Pork is the clear winner in this category, being higher in potassium, phosphorus, calcium, zinc, magnesium, selenium, copper, and choline. Pork also contains less sodium.

However, chicken is richer in iron and manganese.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food

7

:

1

Contains more Calcium +26.7%

Contains more Magnesium +21.7%

Contains more Phosphorus +35.2%

Contains more Potassium +89.7%

Contains less Sodium -24.4%

Contains more Zinc +23.2%

Contains more Copper +10.6%

Contains more Iron +44.8%

Contains more Calcium +26.7%

Contains more Magnesium +21.7%

Contains more Phosphorus +35.2%

Contains more Potassium +89.7%

Contains less Sodium -24.4%

Contains more Zinc +23.2%

Contains more Copper +10.6%

Contains more Iron +44.8%

Glycemic Index

Based on the fact that pork and chicken contain almost no carbohydrates, the glycemic index of these foods is considered to be 0.

Acidity

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).

Regular pork also has an acidic pH value of 5.6 to 5.7. Pork meat with a higher pH value may be dark, firm, and dry (4).

Another way of evaluating the acidity of foods is the potential renal acid load or PRAL. The PRAL values demonstrate how much acid or base the food produces inside the organism.

The PRAL values for pork and chicken are 12.6 and 14.6, respectively. The higher this number, the more acidic the food is.

Weight Loss & Diets

Chicken and pork are both high-calorie foods; however, pork is slightly higher in calories.

These meats fit well in both low-carb and low glycemic index diets as they contain no carbohydrates.

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.

There is some evidence, however limited, showing pork intake to have a positive impact on waist circumference (5).

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).

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).

Poultry meat intake, along with vegetables, has been correlated with a reduced risk of developing obesity and obesity-related diseases (8).

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).

Health Impact

Opinions about the health benefits of meat consumption are often contrary. In this section, we will look into scientifically founded information about the health impact of chicken and pork intake.

Health Benefits

Cardiovascular Health

Regular intake of fresh lean pork can improve body composition without negatively affecting risk factors for cardiometabolic disease (6).

Poultry, such as chicken, may not have a beneficial effect on cardiovascular health, but the National Heart Foundation of Australia concluded that there is not enough strong evidence for recommending a limit on the intake level (9).

Diabetes

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).

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).

Chicken may serve as a source of protein for patients with type 2 diabetes and renal dysfunction (11).

Cancer

In one study, increased white meat intake and equally decreased red meat intake has been correlated with significantly reduced risk of cancer of the esophagus, liver, colon, rectum, anus, lung, and pleura. This inverse association may be largely due to the substitution of red meat (12).

Downsides and Risks

Overall, various studies have demonstrated red and processed meat intake to be correlated with an increased risk of type 2 diabetes, cardiovascular disease, cancer, and all-cause mortality (13).

Cardiovascular Health

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).

Red meat intake has been studied to increase low-density lipoprotein levels, also known as "bad" cholesterol, in the blood (2).

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).

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. Higher consumption of processed meat, unprocessed red meat, but not poultry is associated with an increased risk of all-cause mortality (15).

Diabetes

A study has found red meats, but not poultry, intake to be positively associated with increased diabetes risk (16).

In contrast to the previous statement, another research has concluded that both red meat and poultry consumption were associated with an increased risk of type 2 diabetes (17)

The cooking method also plays a role in the increased risk of diabetes due to meat consumption. High-heat cooking of meats, such as grilling and barbecuing, has a bigger negative impact on health when compared to moderate-temperature cooking, such as stir-frying, boiling, steaming, or sauteing (18).

Cancer

Both red and processed meat has been studied to have undesirable effects relating to oncological conditions. Red meat consumption has been associated with an increased risk of colorectal, nasopharyngeal, lung, and pancreas, as well as breast and prostate cancer (18, 19). In addition to those, processed meat might also increase the risk of esophageal (squamous cell carcinoma) and stomach cancer (non-cardia) (18).

There are potential positive associations between poultry intake and the risk of prostate cancer and non-Hodgkin lymphoma (19).

References

1. Poultry Classifications Get a 21st Century Upgrade
2. https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.118.035225
3. https://iopscience.iop.org/article/10.1088/1755-1315/102/1/012051/pdf
4. http://www.omafra.gov.on.ca/english/livestock/swine/facts/info_qs_meatph.htm
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3792009/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407990/
7. https://nutritionj.biomedcentral.com/articles/10.1186/s12937-017-0252-7
8. https://www.researchgate.net/publication/322959346
9. Animal sourced protein (meat and poultry) and heart health
10. https://www.researchgate.net/publication/322959346
11. https://pubmed.ncbi.nlm.nih.gov/11919119/
12. https://care.diabetesjournals.org/content/43/2/265
13. https://www.bmj.com/content/371/bmj.m4141
14. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2759737
15. https://link.springer.com/article/10.1007/s00125-020-05091-x
16. https://academic.oup.com/aje/article/186/7/824/3848997
17. How Meat Is Cooked May Affect Risk of Type 2 Diabetes
18. https://www.wcrf.org/dietandcancer/exposures/meat-fish-dairy
19. https://jech.bmj.com/content/73/Suppl_1/A15.1

Education: General Medicine at YSMU

Last updated: February 04, 2021

Infographic

Which food is preferable for your diet?

Low Fats diet

Low Carbs diet

Low Calories diet

Low glycemic index diet

is better in case of low diet

Low Fats diet
Low Carbs diet	Equal
Low Calories diet
Low glycemic index diet	Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.

Vitamin Summary Score

56

36

Mineral Summary Score

37

31

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.

Protein

164%

164%

Carbohydrates

0%

0%

Fats

64%

63%

Comparison summary

Which food contains less Sodium?

Pork contains less Sodium (difference - 20mg)

Which food is lower in Cholesterol?

Pork is lower in Cholesterol (difference - 8mg)

Which food is cheaper?

Pork is cheaper (difference - $0.2)

Which food is richer in minerals?

Pork is relatively richer in minerals

Which food is lower in Saturated Fat?

Chicken meat is lower in Saturated Fat (difference - 1.44g)

Which food contains less Sugar?

?

The foods are relatively equal in Sugar (0 g)

Which food is lower in glycemic index?

?

The foods have equal glycemic indexes (0)

Which food is richer in vitamins?

?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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Source: https://foodstruct.com/compare/pork-vs-chicken-meat

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