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  6. Pork Meat vs. Yam

Pork Meat vs. Yam — In-Depth Nutrition Comparison

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Important differences between Pork Meat and Yam

  • Pork Meat has more Vitamin B1, Selenium, Vitamin B3, Vitamin B6, Phosphorus, Vitamin B2, Vitamin B12, and Zinc, however, Yam is richer in Vitamin C.
  • Pork Meat's daily need coverage for Vitamin B1 is 70% more.

The food varieties used in the comparison are Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted and Yam, raw.

Infographic

Pork Meat vs Yam 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.
Pork Meat
Pork Meat
5
:
5
Yam
Yam
Contains more Iron +113%
Contains more Magnesium +38.1%
Contains more Phosphorus +385.5%
Contains more Zinc +908.3%
Contains more Selenium +5357.1%
Contains more Calcium +183.3%
Contains more Potassium +93.8%
Contains less Sodium -84.2%
Contains more Copper +60.4%
Contains more Manganese +2953.8%
Pork Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Contains more Iron +113%
Contains more Magnesium +38.1%
Contains more Phosphorus +385.5%
Contains more Zinc +908.3%
Contains more Selenium +5357.1%
Contains more Calcium +183.3%
Contains more Potassium +93.8%
Contains less Sodium -84.2%
Contains more Copper +60.4%
Contains more Manganese +2953.8%

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.
Pork Meat
Pork Meat
7
:
5
Yam
Yam
Contains more Vitamin D +∞%
Contains more Vitamin B1 +748.2%
Contains more Vitamin B2 +1109.4%
Contains more Vitamin B3 +1246.4%
Contains more Vitamin B5 +222.3%
Contains more Vitamin B6 +152.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +337.5%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
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%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +748.2%
Contains more Vitamin B2 +1109.4%
Contains more Vitamin B3 +1246.4%
Contains more Vitamin B5 +222.3%
Contains more Vitamin B6 +152.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +337.5%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork Meat
Pork Meat
3
:
2
Yam
Yam
Contains more Protein +1610.5%
Contains more Fats +1964.7%
Contains more Carbs +∞%
Equal in Water - 69.6
Equal in Other - 0.82
Pork Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Protein +1610.5%
Contains more Fats +1964.7%
Contains more Carbs +∞%
Equal in Water - 69.6
Equal in Other - 0.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork Meat
Pork Meat
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +22133.3%
Contains more Polyunsaturated fat +565.8%
Contains less Saturated Fat -96.9%
Pork Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +22133.3%
Contains more Polyunsaturated fat +565.8%
Contains less Saturated Fat -96.9%

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

All nutrients comparison - raw data values

Nutrient Pork Meat Yam Opinion
Net carbs 0g 23.78g Yam
Protein 26.17g 1.53g Pork Meat
Fats 3.51g 0.17g Pork Meat
Carbs 0g 27.88g Yam
Calories 143kcal 118kcal Pork Meat
Sugar 0g 0.5g Pork Meat
Fiber 0g 4.1g Yam
Calcium 6mg 17mg Yam
Iron 1.15mg 0.54mg Pork Meat
Magnesium 29mg 21mg Pork Meat
Phosphorus 267mg 55mg Pork Meat
Potassium 421mg 816mg Yam
Sodium 57mg 9mg Yam
Zinc 2.42mg 0.24mg Pork Meat
Copper 0.111mg 0.178mg Yam
Manganese 0.013mg 0.397mg Yam
Selenium 38.2µg 0.7µg Pork Meat
Vitamin A 0IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.08mg 0.35mg Yam
Vitamin D 10IU 0IU Pork Meat
Vitamin D 0.2µg 0µg Pork Meat
Vitamin C 0mg 17.1mg Yam
Vitamin B1 0.95mg 0.112mg Pork Meat
Vitamin B2 0.387mg 0.032mg Pork Meat
Vitamin B3 7.432mg 0.552mg Pork Meat
Vitamin B5 1.012mg 0.314mg Pork Meat
Vitamin B6 0.739mg 0.293mg Pork Meat
Folate 0µg 23µg Yam
Vitamin B12 0.57µg 0µg Pork Meat
Vitamin K 0µg 2.3µg Yam
Tryptophan 0.275mg 0.012mg Pork Meat
Threonine 1.175mg 0.054mg Pork Meat
Isoleucine 1.288mg 0.052mg Pork Meat
Leucine 2.229mg 0.096mg Pork Meat
Lysine 2.427mg 0.059mg Pork Meat
Methionine 0.721mg 0.021mg Pork Meat
Phenylalanine 1.1mg 0.071mg Pork Meat
Valine 1.367mg 0.062mg Pork Meat
Histidine 1.13mg 0.034mg Pork Meat
Cholesterol 73mg 0mg Yam
Trans Fat 0.033g 0g Yam
Saturated Fat 1.198g 0.037g Yam
Monounsaturated Fat 1.334g 0.006g Pork Meat
Polyunsaturated fat 0.506g 0.076g Pork Meat
Omega-6 - Eicosadienoic acid 0.013g Pork Meat
Omega-6 - Linoleic acid 0.411g Pork Meat
Omega-3 - ALA 0.013g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Meat Yam
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
65%
Pork Meat
19%
Yam
Minerals Daily Need Coverage Score
54%
Pork Meat
26%
Yam

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 48mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 1.161g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.3)
Which food is lower in Sugar?
Pork Meat
Pork Meat is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 51)
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.
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. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.