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  6. Pork vs. Mashed potato

Pork vs. Mashed potato — In-Depth Nutrition Comparison

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Differences between pork and mashed potato

  • Mashed potato contains less selenium, vitamin B1, phosphorus, vitamin B6, vitamin B12, vitamin B3, vitamin B2, and zinc than pork.
  • Pork's daily need coverage for selenium is 81% higher.
  • Pork has a lower glycemic index. The glycemic index of pork is 0, while the glycemic index of mashed potato is 87.

The food types used in this comparison are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Fast foods, potato, mashed.

Infographic

Pork 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.
Pork
Pork
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
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 +86.7%
Contains more PotassiumPotassium +47.9%
Contains more IronIron +180.6%
Contains more CopperCopper +108.6%
Contains more ZincZinc +986.4%
Contains more PhosphorusPhosphorus +316.9%
Contains less SodiumSodium -79.7%
Contains more SeleniumSelenium +5562.5%
Contains more ManganeseManganese +988.9%
~equal in Calcium ~18mg

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
Pork
9
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 2% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
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 CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +5746.7%
Contains more Vitamin B2Vitamin B2 +2040%
Contains more Vitamin B3Vitamin B3 +366.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +286.7%
Contains more Vitamin B12Vitamin B12 +900%
Contains more CholineCholine +600.7%
Contains more Vitamin AVitamin A +2050%
Contains more Vitamin EVitamin E +44.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 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 +1555.8%
Contains more FatsFats +393.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +37.6%
Contains more OtherOther +41.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
1
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 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 +759.7%
Contains less Sat. FatSaturated fat -89%
Contains more Poly. FatPolyunsaturated fat +11.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork 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 Mashed potato DV% diff.
Selenium 45.3µg 0.8µg 81%
Vitamin B1 0.877mg 0.015mg 72%
Protein 27.32g 1.65g 51%
Cholesterol 80mg 0mg 27%
Phosphorus 246mg 59mg 27%
Vitamin B12 0.7µg 0.07µg 26%
Vitamin B6 0.464mg 0.12mg 26%
Vitamin B3 5.037mg 1.08mg 25%
Vitamin B2 0.321mg 0.015mg 24%
Saturated fat 5.23g 0.577g 21%
Zinc 2.39mg 0.22mg 20%
Fats 13.92g 2.82g 17%
Choline 93.9mg 13.4mg 15%
Monounsaturated fat 6.19g 0.72g 14%
Vitamin B5 0.698mg 14%
Sodium 62mg 306mg 11%
Calories 242kcal 89kcal 8%
Iron 0.87mg 0.31mg 7%
Vitamin D 1.3µg 0µg 7%
Vitamin D 53IU 0IU 7%
Starch 12.1g 5%
Carbs 0g 14.65g 5%
Vitamin A 2µg 43µg 5%
Fiber 0g 1.3g 5%
Vitamin K 0µg 5.9µg 5%
Manganese 0.009mg 0.098mg 4%
Potassium 423mg 286mg 4%
Copper 0.073mg 0.035mg 4%
Magnesium 28mg 15mg 3%
Vitamin E 0.29mg 0.42mg 1%
Polyunsaturated fat 1.2g 1.342g 1%
Vitamin C 0.6mg 0mg 1%
Folate 5µg 9µg 1%
Net carbs 0g 13.35g N/A
Calcium 19mg 18mg 0%
Sugar 0g 0.5g N/A
Trans fat 0.105g N/A
Tryptophan 0.338mg 0%
Threonine 1.234mg 0%
Isoleucine 1.26mg 0%
Leucine 2.177mg 0%
Lysine 2.446mg 0%
Methionine 0.712mg 0%
Phenylalanine 1.086mg 0%
Valine 1.473mg 0%
Histidine 1.067mg 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

Which food is preferable for your diet?

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

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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
54%
Pork
9%
Mashed potato
Minerals Daily Need Coverage Score
55%
Pork
15%
Mashed potato

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Pork
Pork contains less Sodium (difference - 244mg)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
Which food is richer in vitamins?
Pork
Pork is relatively richer in vitamins
Which food is lower in Cholesterol?
Mashed potato
Mashed potato is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated fat?
Mashed potato
Mashed potato is lower in Saturated fat (difference - 4.653g)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.