is pork tenderloin healthier than chicken

Ideally, the meat you eat should be rich in protein and low in fat and carbohydrates. Aside from the obvious fact that they come from two different animals, pork tenderloin and chicken breast have plenty of noteworthy distinctions. Because of its versatility, pork is one of the most popular . 5. Answer: Pork tenderloin is a very healthy meat. Based on the classification, one of the defining differences of these meats becomes apparent. Phosphorus has several functions for the body such as preventing osteoporosis, bone and teeth health maintaining, and bone strengthening. The most obvious difference between pork loin and pork tenderloin is the size. Add 1/2 cup water and bring to a boil. 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. Just as beef filet mignon is the most tender part of the cow, the pork tenderloin is the most tender part of the . Chicken breast has more calories than tenderloins. In contrast, chicken breast is much more tender and sweeter. 3. The tables above show us that there is 4.33g/100g of fats in pork tenderloin and 9.25g/100g in chicken breast. Add the broccoli and cover. Alternatively, you can sear the breasts in a pan or oven-roast them. Sear the pork until it browned all over. In this section, we will look into scientifically founded information about the health impact of chicken and pork intake. But even in pork, lean cuts can have fewer calories than chicken. One average serving size of pork weighs 85g. Moreover, tenderloins tend to have less cholesterol than chicken breast. Pork Tenderloin Dry Rub Ingredients. Pork is a good source of: Protein. Apart from protein and calories, there are other nutrients worth mentioning here. potassium. 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%. Mineral comparison score is based on the number of minerals by which one or the other food is richer. Pork tenderloin is usually pretty cheap but I don't find the price of this pre-made meal outrageous. Chicken and pork are both high-calorie foods, containing nearly the same amount of calories. A study has found red meats, but not poultry, intake to be positively associated with increased diabetes risk (16). This tenderness comes at a cost; however, as the tenders require more care when cooking. These are all valuable nutrients for our bodies. 4. 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. You can substitute pork tenderloin for chicken in certain dishes. It has got a brownish-red complexion that is darker than a cut of beef. The tenderloin is roasted with pineapples, sweet peppers and onion in a mouthwatering sauce flavored with soy, lime juice and ginger. Blade end-close to the shoulder and fatty. Keep in mind that this is a very lean cut, so it can overcook easily. Then add garlic and onion powder. It is aslo easy to see see that in chicken breast is less protein than in pork tenderloin. 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 For example, chicken breasts are an excellent source of vitamin B6 (30% of RDA), niacin, and phosphorus. Dairy-free option: Use 2 teaspoons toasted chopped walnuts instead of feta cheese. Taste is a lot more subjective and will depend heavily on what you are looking for in the meat. Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. The meat has to be high in protein while simultaneously low in carbohydrates and calories. Pork loin covers your daily need of Vitamin B1 68% more than Chicken breast. tablespoon of paprika. The internal temperature of tenderloin should be . Pork loin is wide and thick, with a sizable fat cap running along the top. The exact links to the foods presented on this page can be found below. Both pork and chicken meat can be produced as processed or fresh meat. Lean cuts of meat are naturally low in fat and calories. 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. Pork tenderloin contains more . 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). Pork tenderloin is one of the healthiest cuts of pork and is just as lean as boneless, skinless chicken breast. What are the differences between pork tenderloin and chicken breasts, and which is a better choice? Pork is also overall richer in vitamins and minerals, containing . Opinions about the health benefits of meat consumption are often contrary. A chicken breast with its skin is not considered lean meat, as the fat content is too high. There is some evidence, however limited, showing pork intake to have a positive impact on waist circumference (5). Like previously stated, way better in consistency than chicken. Pork seems to be the forgotten protein of the fitness community. Beef tenderloin is more expensive, but it's also more flavorful. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food. . The truth is that some pork cuts are lower in fat and higher in protein than some chicken cuts, by a large margin. Leaving the skin on the chicken adds excessive fat and calories to the naturally lean meat. 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). The price will vary dramatically based on where you are getting it from. Ham, gammon, bacon, and sausage are examples of preserved pork. 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. 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). In chicken breast is more fats than in pork tenderloin. For a spicy take, try ancho-rubbed pork tenderloin. The skin on a chicken is mostly fat. Chicken breasts are a lean cut of meat and a rich source of protein. 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. Of course, the taste will not be identical, but the dish will still be delicious. Pork and chicken are similar in these macronutrients as well. Keep in mind that pork tends to be saltier than chicken breasts. Nutrition Comparison: Pork Vs Chicken. On the other hand, chicken is richer in vitamin A, vitamin B3, and vitamin B5. 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%. But the taste is not identical. She likes to experiment with different flavors, and her favorite flavors combo is chicken with coconut milk, curry and peanuts! A normal pork tenderloin weighs a little more than a pound and is shaped like a foot-long cylinder that is three to four inches broad and has very little visible fat on the outside and inside. In chicken breast is more fats than in pork tenderloin. Typically, in America, pork is way less expensive than chicken b. The taste of pork can differ based on its cut. 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 "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. A single average chicken breast with its skin on has a calorie count of 386. 2. Take your guests on a culinary trip to the islands with this Hawaiian-inspired pork recipe. Vitamins B6 and B12. So, you have to adjust the seasoning of your dish accordingly. Pork tenderloin is awesome. Conversely, chicken breasts offer more protein in the same amount of servings. Spread garlic over the pork, leaving as much on top of roast as possible. Pork tenderloin, on the other hand, is narrow and thin, with little to no visible fat. 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. Pork is lower in . 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. teaspoon of fine sea salt. Per 100 grams, you will get 15-20 calories more from the breasts. You're definitely paying for the convenience. On the other hand, pork tenderloin is a better source of dietary iron and zinc, both of which are essential for normal bodily functions. Store leftovers in an airtight container in the fridge. 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). Pork tenderloin meat is deeper in color than pork loin meat, and it has a milder flavor and is more lean than loin meat. The nutritional value can change drastically depending on which part of the animal the meat is coming from. It shows the amounts side by side, making it easier to realize the amount of difference. Preheat your air fryer to 400F. Since chicken breasts are white meat, they are noticeably paler compared to the thighs and drums. Compared to skinless chicken breast, pork tenderloin is a little higher in calo. teaspoon of garlic powder. 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 has a higher protein count than pork tenderloins. For example, you can substitute burger patties made from tenderloins with chicken patties. Pork Tenderloin vs. Chicken Breast: Differences. Is pork tenderloin healthier than chicken? Pork also contains less sodium. So, that is a difference of 100 calories, which is a very big difference. Once again, tenderloins with their bones attached will be cheaper than those without. Pork tenderloins have very little fat as it is a lean cut. Coffman is pursuing her personal trainer certification in 2015. And pork tenderloin - the leanest pork choice - is as lean as skinless chicken breast, with four grams of fat per serving. 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. Based on the cut and production method, each type of meat has slightly varying nutritional and biological properties. 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. When . Well, this is one of the best health benefits of pork tenderloin for you. In a small bowl, combine the paprika, brown sugar, salt, cumin, mustard, black pepper, and chipotle powder in a bowl. The safe temperature for breast meat is 20 degrees higher than the tenderloins. People think pork, they think pig, they think bacon, they think fat, they think dirty. At first glance, you can see that in chicken breast is more calories than in pork tenderloin. While pork can be extremely unhealthy and fatty, so can chicken. 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. She started this blog with her grandma Julie who introduced her to the amazing world of cooking. Phosphorus is mainly contained in the shrimp, vegetables, and red meat too. If you want to feed your family lean types of pork, opt for tenderloin or loin chop cuts. And their total fat amount is pretty much identical. If you want a sweeter taste, chicken breasts are always the better choice. In contrast, that same chicken breast with its skin removed will have about 284 calories. See the charts below for detailed information. So, if you are looking for a rich source of protein that is low in calories and cholesterol, tenderloins are the better option. 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). It is considerably more costly than pork loin, ranging from $2.99 to $3.99 per pound on average (depending on the cut). 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. No matter which type of meat you enjoy, opt for specific cuts to keep your fat and calorie intake to a minimum. Whether or not the breast has skin attached will drastically alter its nutritional value. iron. The cooking method also plays a role in the increased risk of diabetes due to meat consumption. Preheat charcoal cooker to 250 degrees F. Place tenderloin in cooker and cook with indirect heat for 1 hour and 15 minutes. So, more than twice the price. However, chicken contains larger amounts of polyunsaturated fatty acids, while pork is richer in monounsaturated and saturated fats. Pork loin chops have a mild flavor and are tender and moist. 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. It's lean, flavorful, and perfect for . Keep in mind that because this is a relatively lean cut of meat, it is susceptible to overcooking. It has just 120 calories, 1 gram of saturated fat and 50 mg of sodium in three . Is chicken or pork healthier? Is pork tenderloin healthier than chicken? 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). Alternatively, you can replace the chicken in your dish with pork tenderloins, such as stir-fry or meatballs. For example, grilled pork loin is leaner and healthier than fried chicken nuggets. Pork is slightly higher in fats. " It's intuitive, or at least it should be, that lean pork is a great source of protein. 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. Pork, especially in the form of ham or bacon, is abundant in cholesterol and calories. Pork and chicken have very similar macronutrient compositions. In comparison, 3 ounces of broiled pork tenderloin has 171 calories, 7 grams of fat and 25 grams of protein. Another way of evaluating the acidity of foods is the potential renal acid load or PRAL. (6 days ago) Chicken and pork may be low in fat, but skinless chicken breast is one of the leanest sources of meat protein. magnesium. "T here's an opportunity for us to change that conversation.". These are the specific foods used in this comparison Pork, fresh, loin, whole, separable lean and fat, raw and . According to the Centers for Disease Control and Prevention, between 20 and 35 percent of your daily caloric intake should come from fat. The summary score is calculated by summing up the daily values contained in 300 grams of the product. Regular intake of fresh lean pork can improve body composition without negatively affecting risk factors for cardiometabolic disease (6). What Grades of Meat Are the Most Nutritious? This is relevant for people who are looking to build more muscles. However, this does not impact my reviews. Can You Substitute Chicken for Pork Tenderloin? Consider pork tenderloins and chicken breasts a complete source of proteins, comprising all essential amino acids. While chicken consumption is not prohibited by any major religious laws, pork intake is different. It is important to note that, in the previous section, we examined 100 grams of skinless chicken breast. These seasonings add plenty of flavor, but add minimal, if any, calories. The price of chicken breasts will vary drastically depending on whether or not the bone and skin are still attached. See the charts below for detailed information. 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. For comparison, consider the leanest cut of pork, the tenderloin, which is as lean as a skinless chicken breast. Pay attention to the most right column. See the charts below for detailed information. Many cuts of pork are as lean or leaner than chicken. Pork and chicken have similar macronutrient compositions; however, pork is slightly higher in calories, protein, and fats. This means that if you normally consume around 1,800 calories per day, you can have 40 to 70 grams of fat a day. In this regard, chicken is better since it has fewer calories than many popular cuts of pork. 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 . Chicken breasts are often deep-fried to make chicken fries, something you do not often see with pork tenderloins. Is pork tenderloin healthier than chicken? All the Daily Values are presented for males aged 31-50, for 2000 calorie diets. Cook for 3-4 minutes until tender but still crispy. So, the cooking time is lower than other cuts of pork. It gives us bacon and ham, ribs and pulled pork, pork chops, and sausage (scroll down for some delicious and healthy recipes). All the Daily Values are presented for males aged 31-50, for 2000 calorie diets. Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. For macronutrient ratios, pork is lighter in protein, heavier in fat and similar to chicken for carbs. [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. On the other hand, chicken is richer in vitamin A, vitamin K, vitamins B3 and B5, and iron. If packing your lunch for the office, assemble greens, cheese, and grapes in a large plastic container. While Pork loin contains 4.36g of Saturated Fat, Chicken breast contains only 1.29g. Data provided by FoodStruct.com should be considered and used as information only. 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. Fresh skinless chicken and pork loin contain 60 to 70 milligrams of cholesterol per 3-ounce serving. According to the USDA, chickens can be classified into four groups: Cornish game hen, broiler-fryer, roaster, and capon (1). Data provided by FoodStruct.com should be considered and used as information only. Pork: Choose lean options of pork such as a pork loin, tenderloin and center cut chops. Compared to chicken breast, pork tenderloins are almost always more expensive. In a 100 grams serving of both types of meat, you will get 6 grams more protein from the breasts than the tenderloins. You can cook chicken breast by grilling, frying, or roasting them. Pork is the clear winner in this category, being higher in potassium, phosphorus, calcium, zinc, magnesium, selenium, copper, and choline. 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 . Brush glaze onto pork while still on the cooker. 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. Pork tenderloin meat is darker in color than loin meat, and the flavor is mild and lean. Pork loin chops usually have a lower fat content than pork chops. This is the filet mignon of the pig. Pork is a much better source of zinc, iron, and sodium. Is Pork or Chicken Better for Weight Loss? Pork has a macronutrient ratio When it comes to buying meat, there are so many different options to choose from. Is Pork Or Chicken Healthier - health-improve.org. Chicken breast and pork tenderloin are two of the most popular choices for lean meat. Chicken is described to have a more tender and soft texture. When it comes to weight loss, choosing the right cut of meat is far more important than the animal it is coming from. Like white chicken meat, it's lean as hell so it can taste overly dry sometimes. Let's look at if pork tenderloin is healthier than chicken: Pork contains more calcium, potassium, magnesium, copper, zinc, phosphorus, and less sodium. However, some cuts of pork have fewer calories than chicken, such as the tenderloin. 3. Pay attention to the most right column. 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). For example, chicken breasts and thighs have different calories, protein, and fat levels per 100 grams of serving. A pound of tenderloin costs around $20-$25 while a pound of breast costs between $10-$15. We will compare their nutritional value, effect on health, taste, appearance, use, price, etc. [3] So, if you are someone who has to keep their salt intake to a minimum, this may be a problem. tablespoon of dried oregano. 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. Pork tenderloins usually taste saltier and fattier, while chicken breasts are sweeter and tender. They are ideal protein for weight loss, versatile, packed with nutrients, and most importantly, delicious when cooked properly. 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 main difference is that the breast is less tender than the tenderloin, which is nicer for some people who prefer the taste and texture. Both of these meats contain 27g of protein per 100g serving. Chickens serving size is much larger - 140g or one cup of diced chicken. . On the other hand, chicken is richer in vitamin A, vitamin K, vitamins B3 and B5, and iron. The "other white meat." I'm sure you've heard that name used for pork. The tenderloins are great examples of lean cuts of pork. Pound per pound, chicken breast can have about 23% more protein than tenderloins. The cost for four stuffed pork tenderloin pieces is $18.11 Canadian. You need some fat in your diet. 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. It also tends to be more expensive than pork loinabout $2.99 to $3.99 per pound. The choice of pork or chicken often comes up when ordering a meal or planning dinner. Privacy Policy. 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. Ham, gammon, bacon or sausage contain about double the amount of calories, protein, and is Will look into scientifically founded information about the health benefits of meat.. 10 Adults? < /a > Instructions $ 10- $ 15 the more the summary score is based on other! 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