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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.

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.
Mashed potato
Mashed potato
2
:
8
Pork Meat
Pork Meat
Contains more Calcium +200%
Contains more Manganese +653.8%
Contains more Iron +271%
Contains more Magnesium +93.3%
Contains more Phosphorus +352.5%
Contains more Potassium +47.2%
Contains less Sodium -81.4%
Contains more Zinc +1000%
Contains more Copper +217.1%
Contains more Selenium +4675%
Mashed potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 12% 11% 26% 26% 40% 6% 12% 13% 5%
Pork Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Contains more Calcium +200%
Contains more Manganese +653.8%
Contains more Iron +271%
Contains more Magnesium +93.3%
Contains more Phosphorus +352.5%
Contains more Potassium +47.2%
Contains less Sodium -81.4%
Contains more Zinc +1000%
Contains more Copper +217.1%
Contains more Selenium +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.
Mashed potato
Mashed potato
4
:
7
Pork Meat
Pork Meat
Contains more Vitamin A +∞%
Contains more Vitamin E +425%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +6233.3%
Contains more Vitamin B2 +2480%
Contains more Vitamin B3 +588.1%
Contains more Vitamin B6 +515.8%
Contains more Vitamin B12 +714.3%
Mashed potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 9% 0% 0% 4% 4% 21% 0% 28% 7% 9% 15%
Pork Meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Contains more Vitamin A +∞%
Contains more Vitamin E +425%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +6233.3%
Contains more Vitamin B2 +2480%
Contains more Vitamin B3 +588.1%
Contains more Vitamin B6 +515.8%
Contains more Vitamin B12 +714.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mashed potato
Mashed potato
3
:
2
Pork Meat
Pork Meat
Contains more Carbs +∞%
Contains more Water +14.6%
Contains more Other +44.8%
Contains more Protein +1486.1%
Contains more Fats +24.5%
Mashed potato
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Pork Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more Carbs +∞%
Contains more Water +14.6%
Contains more Other +44.8%
Contains more Protein +1486.1%
Contains more Fats +24.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mashed potato
Mashed potato
2
:
1
Pork Meat
Pork Meat
Contains less Saturated Fat -51.8%
Contains more Polyunsaturated fat +165.2%
Contains more Monounsaturated Fat +85.3%
Mashed potato
22% 27% 51%
Saturated Fat: 0.577 g
Monounsaturated Fat: 0.72 g
Polyunsaturated fat: 1.342 g
Pork Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Contains less Saturated Fat -51.8%
Contains more Polyunsaturated fat +165.2%
Contains more Monounsaturated 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
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Pork Meat Opinion
Net carbs 13.35g 0g Mashed potato
Protein 1.65g 26.17g Pork Meat
Fats 2.82g 3.51g Pork Meat
Carbs 14.65g 0g Mashed potato
Calories 89kcal 143kcal Pork Meat
Starch 12.1g Mashed potato
Fructose 0.2g Mashed potato
Sugar 0.5g 0g Pork Meat
Fiber 1.3g 0g Mashed potato
Calcium 18mg 6mg Mashed potato
Iron 0.31mg 1.15mg Pork Meat
Magnesium 15mg 29mg Pork Meat
Phosphorus 59mg 267mg Pork Meat
Potassium 286mg 421mg Pork Meat
Sodium 306mg 57mg Pork Meat
Zinc 0.22mg 2.42mg Pork Meat
Copper 0.035mg 0.111mg Pork Meat
Manganese 0.098mg 0.013mg Mashed potato
Selenium 0.8µg 38.2µg Pork Meat
Vitamin A 185IU 0IU Mashed potato
Vitamin A RAE 43µg 0µg Mashed potato
Vitamin E 0.42mg 0.08mg Mashed potato
Vitamin D 0IU 10IU Pork Meat
Vitamin D 0µg 0.2µg Pork Meat
Vitamin B1 0.015mg 0.95mg Pork Meat
Vitamin B2 0.015mg 0.387mg Pork Meat
Vitamin B3 1.08mg 7.432mg Pork Meat
Vitamin B5 1.012mg Pork Meat
Vitamin B6 0.12mg 0.739mg Pork Meat
Folate 9µg 0µg Mashed potato
Vitamin B12 0.07µg 0.57µg Pork Meat
Vitamin K 5.9µg 0µg Mashed potato
Tryptophan 0.275mg Pork Meat
Threonine 1.175mg Pork Meat
Isoleucine 1.288mg Pork Meat
Leucine 2.229mg Pork Meat
Lysine 2.427mg Pork Meat
Methionine 0.721mg Pork Meat
Phenylalanine 1.1mg Pork Meat
Valine 1.367mg Pork Meat
Histidine 1.13mg Pork Meat
Cholesterol 0mg 73mg Mashed potato
Trans Fat 0.105g 0.033g Pork Meat
Saturated Fat 0.577g 1.198g Mashed potato
Omega-3 - EPA 0.001g 0g Mashed potato
Omega-3 - DPA 0.001g 0g Mashed potato
Monounsaturated Fat 0.72g 1.334g Pork Meat
Polyunsaturated fat 1.342g 0.506g Mashed potato
Omega-6 - Eicosadienoic acid 0.001g 0.013g Pork Meat
Omega-6 - Linoleic acid 1.146g 0.411g Mashed potato
Omega-3 - ALA 0.174g 0.013g Mashed potato

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mashed potato Pork Meat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
65%
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 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)
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.

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.