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  6. Pork Meat vs. Potato

Pork Meat vs. Potato — In-Depth Nutrition Comparison

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A recap on differences between Pork Meat and Potato

  • Potato has less Vitamin B1, Selenium, Vitamin B3, Vitamin B6, Phosphorus, Vitamin B2, Vitamin B12, Zinc, and Choline.
  • Pork Meat covers your daily Vitamin B1 needs 74% more than Potato.

Food varieties used in this article are Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Potatoes, baked, flesh and skin, without salt.

Infographic

Pork Meat vs 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%
Potato
Potato
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 4.5% 47% 41% 39% 9.8% 30% 1.3% 29% 2.2%
Contains more ZincZinc +572.2%
Contains more PhosphorusPhosphorus +281.4%
Contains more SeleniumSelenium +9450%
Contains more CalciumCalcium +150%
Contains more PotassiumPotassium +27.1%
Contains less SodiumSodium -82.5%
Contains more ManganeseManganese +1584.6%
~equal in Magnesium ~28mg
~equal in Iron ~1.08mg
~equal in Copper ~0.118mg

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% 6% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Potato
Potato
4
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 32% 0.6% 0.8% 0% 16% 11% 26% 23% 72% 0% 5% 21% 8.1%
Contains more Vitamin EVitamin E +100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1384.4%
Contains more Vitamin B2Vitamin B2 +706.3%
Contains more Vitamin B3Vitamin B3 +427.1%
Contains more Vitamin B5Vitamin B5 +169.1%
Contains more Vitamin B6Vitamin B6 +137.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +500.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%

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
Potato
Potato
3
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more ProteinProtein +946.8%
Contains more FatsFats +2600%
Contains more CarbsCarbs +∞%
Contains more OtherOther +52.9%
~equal in Water ~74.89g

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
Potato
Potato
1
36% 3% 61%
Saturated Fat: Sat. Fat 0.034 g
Monounsaturated Fat: Mono. Fat 0.003 g
Polyunsaturated fat: Poly. Fat 0.057 g
Contains more Mono. FatMonounsaturated Fat +44366.7%
Contains more Poly. FatPolyunsaturated fat +787.7%
Contains less Sat. FatSaturated Fat -97.2%

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 Potato
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pork Meat Potato Opinion
Calories 143kcal 93kcal Pork Meat
Protein 26.17g 2.5g Pork Meat
Fats 3.51g 0.13g Pork Meat
Vitamin C 0mg 9.6mg Potato
Net carbs 0g 18.95g Potato
Carbs 0g 21.15g Potato
Cholesterol 73mg 0mg Potato
Vitamin D 10IU 0IU Pork Meat
Magnesium 29mg 28mg Pork Meat
Calcium 6mg 15mg Potato
Potassium 421mg 535mg Potato
Iron 1.15mg 1.08mg Pork Meat
Sugar 0g 1.18g Pork Meat
Fiber 0g 2.2g Potato
Copper 0.111mg 0.118mg Potato
Zinc 2.42mg 0.36mg Pork Meat
Starch 17.27g Potato
Phosphorus 267mg 70mg Pork Meat
Sodium 57mg 10mg Potato
Vitamin A 0IU 10IU Potato
Vitamin A 0µg 1µg Potato
Vitamin E 0.08mg 0.04mg Pork Meat
Vitamin D 0.2µg 0µg Pork Meat
Manganese 0.013mg 0.219mg Potato
Selenium 38.2µg 0.4µg Pork Meat
Vitamin B1 0.95mg 0.064mg Pork Meat
Vitamin B2 0.387mg 0.048mg Pork Meat
Vitamin B3 7.432mg 1.41mg Pork Meat
Vitamin B5 1.012mg 0.376mg Pork Meat
Vitamin B6 0.739mg 0.311mg Pork Meat
Vitamin B12 0.57µg 0µg Pork Meat
Vitamin K 0µg 2µg Potato
Folate 0µg 28µg Potato
Trans Fat 0.033g 0g Potato
Choline 88.9mg 14.8mg Pork Meat
Saturated Fat 1.198g 0.034g Potato
Monounsaturated Fat 1.334g 0.003g Pork Meat
Polyunsaturated fat 0.506g 0.057g Pork Meat
Tryptophan 0.275mg 0.025mg Pork Meat
Threonine 1.175mg 0.081mg Pork Meat
Isoleucine 1.288mg 0.08mg Pork Meat
Leucine 2.229mg 0.119mg Pork Meat
Lysine 2.427mg 0.13mg Pork Meat
Methionine 0.721mg 0.038mg Pork Meat
Phenylalanine 1.1mg 0.099mg Pork Meat
Valine 1.367mg 0.125mg Pork Meat
Histidine 1.13mg 0.042mg Pork Meat
Fructose 0.34g Potato
Omega-3 - ALA 0.013g Pork Meat
Omega-6 - Eicosadienoic acid 0.013g Pork Meat
Omega-6 - Linoleic acid 0.411g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Meat 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
17%
Potato
Minerals Daily Need Coverage Score
54%
Pork Meat
22%
Potato

Comparison summary

Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 73mg)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 47mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 1.164g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.3)
Which food is lower in Sugar?
Pork Meat
Pork Meat is lower in Sugar (difference - 1.18g)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 86)
Which food is richer in vitamins?
Pork Meat
Pork Meat is relatively richer in vitamins
Which food is richer in minerals?
?
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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/nutrients
  2. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.