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  6. Mashed potato vs. Pork Meat

Mashed potato vs. Pork Meat — In-Depth Nutrition Comparison

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Significant differences between mashed potato and pork Meat

  • The amount of vitamin B1, selenium, vitamin B6, vitamin B3, phosphorus, vitamin B2, vitamin B12, zinc, and choline in pork Meat is higher than in mashed potato.
  • Pork Meat covers your daily vitamin B1 needs 78% more than mashed potato.
  • Mashed potato has a higher glycemic index. The glycemic index of mashed potato is 87, while the glycemic index of pork Meat is 0.

Specific food types used in this comparison are Fast foods, potato, mashed and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Mashed potato vs Pork Meat infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more CalciumCalcium +200%
Contains more ManganeseManganese +653.8%
Contains more MagnesiumMagnesium +93.3%
Contains more PotassiumPotassium +47.2%
Contains more IronIron +271%
Contains more CopperCopper +217.1%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +352.5%
Contains less SodiumSodium -81.4%
Contains more SeleniumSelenium +4675%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +6233.3%
Contains more Vitamin B2Vitamin B2 +2480%
Contains more Vitamin B3Vitamin B3 +588.1%
Contains more Vitamin B6Vitamin B6 +515.8%
Contains more Vitamin B12Vitamin B12 +714.3%
Contains more CholineCholine +563.4%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.6%
Contains more OtherOther +44.8%
Contains more ProteinProtein +1486.1%
Contains more FatsFats +24.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains less Sat. FatSaturated fat -51.8%
Contains more Poly. FatPolyunsaturated fat +165.2%
Contains more Mono. FatMonounsaturated fat +85.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mashed potato Pork Meat
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Mashed potato Pork Meat DV% diff.
Vitamin B1 0.015mg 0.95mg 78%
Selenium 0.8µg 38.2µg 68%
Protein 1.65g 26.17g 49%
Vitamin B6 0.12mg 0.739mg 48%
Vitamin B3 1.08mg 7.432mg 40%
Phosphorus 59mg 267mg 30%
Vitamin B2 0.015mg 0.387mg 29%
Cholesterol 0mg 73mg 24%
Vitamin B12 0.07µg 0.57µg 21%
Vitamin B5 1.012mg 20%
Zinc 0.22mg 2.42mg 20%
Choline 13.4mg 88.9mg 14%
Iron 0.31mg 1.15mg 11%
Sodium 306mg 57mg 11%
Copper 0.035mg 0.111mg 8%
Polyunsaturated fat 1.342g 0.506g 6%
Carbs 14.65g 0g 5%
Starch 12.1g 5%
Vitamin A 43µg 0µg 5%
Vitamin K 5.9µg 0µg 5%
Fiber 1.3g 0g 5%
Potassium 286mg 421mg 4%
Manganese 0.098mg 0.013mg 4%
Saturated fat 0.577g 1.198g 3%
Calories 89kcal 143kcal 3%
Magnesium 15mg 29mg 3%
Vitamin E 0.42mg 0.08mg 2%
Folate 9µg 0µg 2%
Monounsaturated fat 0.72g 1.334g 2%
Vitamin D 0µg 0.2µg 1%
Calcium 18mg 6mg 1%
Vitamin D 0IU 10IU 1%
Fats 2.82g 3.51g 1%
Net carbs 13.35g 0g N/A
Sugar 0.5g 0g N/A
Trans fat 0.105g 0.033g N/A
Tryptophan 0.275mg 0%
Threonine 1.175mg 0%
Isoleucine 1.288mg 0%
Leucine 2.229mg 0%
Lysine 2.427mg 0%
Methionine 0.721mg 0%
Phenylalanine 1.1mg 0%
Valine 1.367mg 0%
Histidine 1.13mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.174g 0.013g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g 0.013g N/A
Omega-6 - Linoleic acid 1.146g 0.411g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Pork Meat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
9%
Mashed potato
63%
Pork Meat
Minerals Daily Need Coverage Score
15%
Mashed potato
54%
Pork Meat

Comparison summary

Which food is lower in Sugar?
Pork Meat
Pork Meat is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Pork Meat
Pork Meat contains less Sodium (difference - 249mg)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Pork Meat
Pork Meat is relatively richer in minerals
Which food is richer in vitamins?
Pork Meat
Pork Meat is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 0.621g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.5)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/nutrients
  2. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.