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  6. Pork chop vs. Sweet potato

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

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What are the differences between pork chop and sweet potato?

  • Pork chop is higher in selenium, vitamin B3, vitamin B1, phosphorus, vitamin B12, zinc, and vitamin B6, yet sweet potato is higher in vitamin A.
  • Sweet potato's daily need coverage for vitamin A is 283% more.
  • The amount of cholesterol in sweet potato is lower.
  • The glycemic index of pork chop is lower.

We used Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled and Sweet potato, raw, unprepared types in this article.

Infographic

Pork chop vs Sweet 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more CalciumCalcium +86.7%
Contains more IronIron +42.6%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +412.8%
Contains more SeleniumSelenium +5966.7%
Contains more MagnesiumMagnesium +25%
Contains more CopperCopper +43.8%
Contains less SodiumSodium -25.7%
Contains more ManganeseManganese +2480%
~equal in Potassium ~337mg

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +528.2%
Contains more Vitamin B2Vitamin B2 +413.1%
Contains more Vitamin B3Vitamin B3 +1323.2%
Contains more Vitamin B5Vitamin B5 +38%
Contains more Vitamin B6Vitamin B6 +134%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +448.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17625%
Contains more Vitamin EVitamin E +23.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1410.8%
Contains more FatsFats +28600%
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.8%
Contains more OtherOther +104.2%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +488600%
Contains more Poly. FatPolyunsaturated fat +13428.6%
Contains less Sat. FatSaturated fat -99.6%

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 Sweet 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 minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pork chop Sweet potato DV% diff.
Vitamin A 4µg 709µg 78%
Selenium 36.4µg 0.6µg 65%
Vitamin B3 7.927mg 0.557mg 46%
Protein 23.72g 1.57g 44%
Vitamin B1 0.49mg 0.078mg 34%
Vitamin B12 0.66µg 0µg 28%
Phosphorus 241mg 47mg 28%
Zinc 3.15mg 0.3mg 26%
Cholesterol 78mg 0mg 26%
Fats 14.35g 0.05g 22%
Vitamin B6 0.489mg 0.209mg 22%
Saturated fat 4.339g 0.018g 20%
Vitamin B2 0.313mg 0.061mg 19%
Polyunsaturated fat 1.894g 0.014g 13%
Monounsaturated fat 4.887g 0.001g 12%
Fiber 0g 3g 12%
Manganese 0.01mg 0.258mg 11%
Choline 67.5mg 12.3mg 10%
Calories 231kcal 86kcal 7%
Carbs 0g 20.12g 7%
Vitamin B5 1.104mg 0.8mg 6%
Vitamin D 1µg 0µg 5%
Starch 12.65g 5%
Copper 0.105mg 0.151mg 5%
Vitamin D 40IU 0IU 5%
Vitamin C 0mg 2.4mg 3%
Folate 0µg 11µg 3%
Iron 0.87mg 0.61mg 3%
Calcium 56mg 30mg 3%
Vitamin K 0µg 1.8µg 2%
Fructose 0.7g 1%
Sodium 74mg 55mg 1%
Magnesium 20mg 25mg 1%
Potassium 315mg 337mg 1%
Net carbs 0g 17.12g N/A
Sugar 0g 4.18g N/A
Vitamin E 0.21mg 0.26mg 0%
Trans fat 0.066g 0g N/A
Tryptophan 0.282mg 0.031mg 0%
Threonine 1.043mg 0.083mg 0%
Isoleucine 1.123mg 0.055mg 0%
Leucine 1.952mg 0.092mg 0%
Lysine 2.109mg 0.066mg 0%
Methionine 0.65mg 0.029mg 0%
Phenylalanine 0.985mg 0.089mg 0%
Valine 1.2mg 0.086mg 0%
Histidine 0.965mg 0.031mg 0%
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0.065g 0g N/A
Omega-6 - Linoleic acid 0.922g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork chop Sweet 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
51%
Pork chop
31%
Sweet potato
Minerals Daily Need Coverage Score
53%
Pork chop
20%
Sweet potato

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 4.321g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.6)
Which food is lower in Sugar?
Pork chop
Pork chop is lower in Sugar (difference - 4.18g)
Which food is lower in glycemic index?
Pork chop
Pork chop is lower in glycemic index (difference - 70)
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 chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/nutrients
  2. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.