Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Meat
  4. Pork chop
  5. Compare
  6. Pork chop vs. Mashed potato

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

Compare

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.

Infographic

Pork chop 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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
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 +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.
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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
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 +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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 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 +1337.6%
Contains more FatsFats +408.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +29.6%
Contains more OtherOther +162.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 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 +578.8%
Contains more Poly. FatPolyunsaturated fat +41.1%
Contains less Sat. FatSaturated fat -86.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork chop 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 chop Mashed potato 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork chop Mashed potato
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Pork chop
Pork chop vs Liver
Liver
Pork chop
Pork chop vs Pork Meat
Pork Meat
Pork chop
Pork chop vs Pork
Pork
Mashed potato
Mashed potato vs McDonald's Big Mac
McDonald's Big Mac
Mashed potato
Mashed potato vs Caesar salad
Caesar salad
Mashed potato
Mashed potato vs Pizza
Pizza

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
51%
Pork chop
9%
Mashed potato
Minerals Daily Need Coverage Score
53%
Pork chop
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Pork chop
Pork chop is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Pork chop
Pork chop contains less Sodium (difference - 232mg)
Which food is lower in glycemic index?
Pork chop
Pork chop is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Pork chop
Pork chop is relatively richer in minerals
Which food is richer in vitamins?
Pork chop
Pork chop is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 78mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 3.762g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.8)

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 chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.