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  6. Pork jowl vs. Mashed potato

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

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The main differences between pork jowl and mashed potato

  • Pork jowl is richer in vitamin B12, vitamin B1, vitamin B3, vitamin B2, and zinc, yet mashed potato is richer in fiber.
  • Daily need coverage for saturated fat for pork jowl is 123% higher.
  • Pork jowl has a lower glycemic index than mashed potato.

Food types used in this article are Pork, fresh, variety meats, and by-products, jowl, raw and Fast foods, potato, mashed.

Infographic

Pork jowl 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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
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 IronIron +35.5%
Contains more CopperCopper +14.3%
Contains more ZincZinc +281.8%
Contains more PhosphorusPhosphorus +45.8%
Contains less SodiumSodium -91.8%
Contains more SeleniumSelenium +87.5%
Contains more MagnesiumMagnesium +400%
Contains more CalciumCalcium +350%
Contains more PotassiumPotassium +93.2%
Contains more ManganeseManganese +1860%

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% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
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 B1Vitamin B1 +2473.3%
Contains more Vitamin B2Vitamin B2 +1473.3%
Contains more Vitamin B3Vitamin B3 +319.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +1071.4%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin EVitamin E +44.8%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more FolateFolate +800%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Pork jowl Mashed potato DV% diff.
Saturated fat 25.26g 0.577g 112%
Fats 69.61g 2.82g 103%
Monounsaturated fat 32.89g 0.72g 80%
Polyunsaturated fat 8.11g 1.342g 45%
Vitamin B12 0.82µg 0.07µg 31%
Vitamin B1 0.386mg 0.015mg 31%
Cholesterol 90mg 0mg 30%
Calories 655kcal 89kcal 28%
Vitamin B3 4.535mg 1.08mg 22%
Vitamin B2 0.236mg 0.015mg 17%
Sodium 25mg 306mg 12%
Protein 6.38g 1.65g 9%
Zinc 0.84mg 0.22mg 6%
Vitamin K 5.9µg 5%
Vitamin B5 0.25mg 5%
Carbs 0g 14.65g 5%
Fiber 0g 1.3g 5%
Starch 12.1g 5%
Potassium 148mg 286mg 4%
Phosphorus 86mg 59mg 4%
Vitamin A 3µg 43µg 4%
Manganese 0.005mg 0.098mg 4%
Magnesium 3mg 15mg 3%
Vitamin B6 0.09mg 0.12mg 2%
Folate 1µg 9µg 2%
Choline 13.4mg 2%
Selenium 1.5µg 0.8µg 1%
Copper 0.04mg 0.035mg 1%
Iron 0.42mg 0.31mg 1%
Vitamin E 0.29mg 0.42mg 1%
Calcium 4mg 18mg 1%
Net carbs 0g 13.35g N/A
Sugar 0g 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.021mg 0%
Threonine 0.21mg 0%
Isoleucine 0.168mg 0%
Leucine 0.446mg 0%
Lysine 0.528mg 0%
Methionine 0.095mg 0%
Phenylalanine 0.239mg 0%
Valine 0.305mg 0%
Histidine 0.072mg 0%
Fructose 0.2g 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 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 +286.7%
Contains more FatsFats +2368.4%
Contains more OtherOther +44.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +258.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 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 +4468.1%
Contains more Poly. FatPolyunsaturated fat +504.3%
Contains less Sat. FatSaturated fat -97.7%

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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 jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.