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Pork vs. Potato — In-Depth Nutrition Comparison

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The main differences between pork and potatoes

  • Pork has more selenium, vitamin B1, vitamin B12, phosphorus, vitamin B3, vitamin B2, and zinc; however, potatoes have more vitamin C.
  • Daily need coverage for selenium for pork is 82% higher.
  • Potatoes are lower in cholesterol.
  • Potatoes have a higher glycemic index than pork.

Food types used in this article are Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Potatoes, flesh and skin, raw.

Infographic

Pork vs Potato infographic
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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
5
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%
Potato
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.6% 38% 30% 37% 8.2% 24% 0.78% 26% 2.2%
Contains more MagnesiumMagnesium +21.7%
Contains more CalciumCalcium +58.3%
Contains more ZincZinc +696.7%
Contains more PhosphorusPhosphorus +331.6%
Contains more SeleniumSelenium +11225%
Contains more CopperCopper +50.7%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +2122.2%
~equal in Potassium ~425mg
~equal in Iron ~0.81mg

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
10
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%
Potato
3
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 66% 0% 0.2% 0% 20% 7.4% 20% 18% 69% 0% 5% 11% 6.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +2800%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +982.7%
Contains more Vitamin B2Vitamin B2 +903.1%
Contains more Vitamin B3Vitamin B3 +374.7%
Contains more Vitamin B5Vitamin B5 +136.6%
Contains more Vitamin B6Vitamin B6 +55.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +676%
Contains more Vitamin CVitamin C +3183.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Potato
3
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
Contains more ProteinProtein +1232.7%
Contains more FatsFats +15366.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.9%
Contains more OtherOther +25.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Potato
1
36% 3% 61%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Mono. FatMonounsaturated fat +309400%
Contains more Poly. FatPolyunsaturated fat +2757.1%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork 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 ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pork Potato DV% diff.
Selenium 45.3µg 0.4µg 82%
Vitamin B1 0.877mg 0.081mg 66%
Protein 27.32g 2.05g 51%
Vitamin B12 0.7µg 0µg 29%
Cholesterol 80mg 0mg 27%
Phosphorus 246mg 57mg 27%
Vitamin B3 5.037mg 1.061mg 25%
Saturated fat 5.23g 0.025g 24%
Vitamin B2 0.321mg 0.032mg 22%
Vitamin C 0.6mg 19.7mg 21%
Fats 13.92g 0.09g 21%
Zinc 2.39mg 0.3mg 19%
Monounsaturated fat 6.19g 0.002g 15%
Choline 93.9mg 12.1mg 15%
Vitamin B6 0.464mg 0.298mg 13%
Polyunsaturated fat 1.2g 0.042g 8%
Manganese 0.009mg 0.2mg 8%
Vitamin B5 0.698mg 0.295mg 8%
Calories 242kcal 77kcal 8%
Fiber 0g 2.1g 8%
Vitamin D 1.3µg 0µg 7%
Vitamin D 53IU 0IU 7%
Starch 15.29g 6%
Carbs 0g 17.49g 6%
Copper 0.073mg 0.11mg 4%
Folate 5µg 15µg 3%
Sodium 62mg 6mg 2%
Vitamin K 0µg 2µg 2%
Vitamin E 0.29mg 0.01mg 2%
Magnesium 28mg 23mg 1%
Iron 0.87mg 0.81mg 1%
Calcium 19mg 12mg 1%
Net carbs 0g 15.39g N/A
Potassium 423mg 425mg 0%
Sugar 0g 0.82g N/A
Vitamin A 2µg 0µg 0%
Tryptophan 0.338mg 0.021mg 0%
Threonine 1.234mg 0.067mg 0%
Isoleucine 1.26mg 0.066mg 0%
Leucine 2.177mg 0.098mg 0%
Lysine 2.446mg 0.107mg 0%
Methionine 0.712mg 0.032mg 0%
Phenylalanine 1.086mg 0.081mg 0%
Valine 1.473mg 0.103mg 0%
Histidine 1.067mg 0.035mg 0%
Fructose 0.26g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork 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
54%
Pork
17%
Potato
Minerals Daily Need Coverage Score
55%
Pork
19%
Potato

Comparison summary

Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 56mg)
Which food is lower in Saturated fat?
Potato
Potato is lower in Saturated fat (difference - 5.205g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.6)
Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 86)
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

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/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.