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

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How are pork chop and mashed potato different?

Pork chop has more selenium, vitamin B3, vitamin B1, vitamin B6, zinc, phosphorus, vitamin B12, and vitamin B2 than mashed potato.
Daily need coverage for selenium for pork chop is 65% higher.
Pork chop has a lower glycemic index (0) than mashed potato (87).

Pork, fresh, loin, blade (chops), bone-in, separable lean, and fat, cooked, broiled and Fast foods, potato, mashed are the varieties used in this article.

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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 chop

Mashed potato

Contains more MagnesiumMagnesium	+33.3%
Contains more CalciumCalcium	+211.1%
Contains more IronIron	+180.6%
Contains more CopperCopper	+200%
Contains more ZincZinc	+1331.8%
Contains more PhosphorusPhosphorus	+308.5%
Contains less SodiumSodium	-75.8%
Contains more SeleniumSelenium	+4450%

Contains more ManganeseManganese

+880%

~equal in Potassium ~286mg

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 chop

Mashed potato

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+3166.7%
Contains more Vitamin B2Vitamin B2	+1986.7%
Contains more Vitamin B3Vitamin B3	+634%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more Vitamin B6Vitamin B6	+307.5%
Contains more Vitamin B12Vitamin B12	+842.9%
Contains more CholineCholine	+403.7%

Contains more Vitamin AVitamin A	+975%
Contains more Vitamin EVitamin E	+100%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	36.4µg	0.8µg	65%
Protein	23.72g	1.65g	44%
Vitamin B3	7.927mg	1.08mg	43%
Vitamin B1	0.49mg	0.015mg	40%
Vitamin B6	0.489mg	0.12mg	28%
Zinc	3.15mg	0.22mg	27%
Phosphorus	241mg	59mg	26%
Cholesterol	78mg	0mg	26%
Vitamin B12	0.66µg	0.07µg	25%
Vitamin B2	0.313mg	0.015mg	23%
Vitamin B5	1.104mg		22%
Fats	14.35g	2.82g	18%
Saturated fat	4.339g	0.577g	17%
Sodium	74mg	306mg	10%
Choline	67.5mg	13.4mg	10%
Monounsaturated fat	4.887g	0.72g	10%
Copper	0.105mg	0.035mg	8%
Calories	231kcal	89kcal	7%
Iron	0.87mg	0.31mg	7%
Vitamin K	0µg	5.9µg	5%
Vitamin D	1µg	0µg	5%
Carbs	0g	14.65g	5%
Starch		12.1g	5%
Fiber	0g	1.3g	5%
Vitamin D	40IU	0IU	5%
Vitamin A	4µg	43µg	4%
Polyunsaturated fat	1.894g	1.342g	4%
Manganese	0.01mg	0.098mg	4%
Calcium	56mg	18mg	4%
Folate	0µg	9µg	2%
Magnesium	20mg	15mg	1%
Potassium	315mg	286mg	1%
Vitamin E	0.21mg	0.42mg	1%
Net carbs	0g	13.35g	N/A
Sugar	0g	0.5g	N/A
Trans fat	0.066g	0.105g	N/A
Tryptophan	0.282mg		0%
Threonine	1.043mg		0%
Isoleucine	1.123mg		0%
Leucine	1.952mg		0%
Lysine	2.109mg		0%
Methionine	0.65mg		0%
Phenylalanine	0.985mg		0%
Valine	1.2mg		0%
Histidine	0.965mg		0%
Fructose		0.2g	0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0.001g	0g	N/A
Omega-3 - ALA	0.065g	0.174g	N/A
Omega-3 - DPA	0.011g	0.001g	N/A
Omega-6 - Gamma-linoleic acid	0.003g	0g	N/A
Omega-6 - Eicosadienoic acid	0.065g	0.001g	N/A
Omega-6 - Linoleic acid	0.922g	1.146g	N/A