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  6. Pork Meat vs. Mashed potato

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

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Significant differences between pork Meat and mashed potato

  • 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 Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Fast foods, potato, mashed.

Infographic

Pork Meat vs Mashed potato 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 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
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%
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%
Contains more CalciumCalcium +200%
Contains more ManganeseManganese +653.8%

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% 0% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
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%
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 B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +515.8%
Contains more Vitamin B12Vitamin B12 +714.3%
Contains more CholineCholine +563.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork Meat Mashed potato
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 Pork Meat Mashed potato DV% diff.
Vitamin B1 0.95mg 0.015mg 78%
Selenium 38.2µg 0.8µg 68%
Protein 26.17g 1.65g 49%
Vitamin B6 0.739mg 0.12mg 48%
Vitamin B3 7.432mg 1.08mg 40%
Phosphorus 267mg 59mg 30%
Vitamin B2 0.387mg 0.015mg 29%
Cholesterol 73mg 0mg 24%
Vitamin B12 0.57µg 0.07µg 21%
Vitamin B5 1.012mg 20%
Zinc 2.42mg 0.22mg 20%
Choline 88.9mg 13.4mg 14%
Iron 1.15mg 0.31mg 11%
Sodium 57mg 306mg 11%
Copper 0.111mg 0.035mg 8%
Polyunsaturated fat 0.506g 1.342g 6%
Carbs 0g 14.65g 5%
Starch 12.1g 5%
Vitamin A 0µg 43µg 5%
Vitamin K 0µg 5.9µg 5%
Fiber 0g 1.3g 5%
Potassium 421mg 286mg 4%
Manganese 0.013mg 0.098mg 4%
Saturated fat 1.198g 0.577g 3%
Calories 143kcal 89kcal 3%
Magnesium 29mg 15mg 3%
Vitamin E 0.08mg 0.42mg 2%
Folate 0µg 9µg 2%
Monounsaturated fat 1.334g 0.72g 2%
Vitamin D 0.2µg 0µg 1%
Calcium 6mg 18mg 1%
Vitamin D 10IU 0IU 1%
Fats 3.51g 2.82g 1%
Net carbs 0g 13.35g N/A
Sugar 0g 0.5g N/A
Trans fat 0.033g 0.105g 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 0g 0.001g N/A
Omega-3 - ALA 0.013g 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.013g 0.001g N/A
Omega-6 - Linoleic acid 0.411g 1.146g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Meat Mashed potato
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
63%
Pork Meat
9%
Mashed potato
Minerals Daily Need Coverage Score
54%
Pork Meat
15%
Mashed potato

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