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  6. Pork vs. Sweet potato

Pork vs. Sweet potato — In-Depth Nutrition Comparison

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How are pork and sweet potato different?

  • Pork is higher in selenium, vitamin B1, vitamin B12, phosphorus, vitamin B3, vitamin B2, and vitamin B6; however, sweet potato is richer in vitamin A.
  • Daily need coverage for vitamin A for sweet potato is 284% higher.
  • Sweet potato has less cholesterol.
  • Pork has a lower glycemic index (0) than sweet potato (70).

Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Sweet potato, raw, unprepared are the varieties used in this article.

Infographic

Pork 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.
Pork
Pork
6
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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +12%
Contains more PotassiumPotassium +25.5%
Contains more IronIron +42.6%
Contains more ZincZinc +696.7%
Contains more PhosphorusPhosphorus +423.4%
Contains more SeleniumSelenium +7450%
Contains more CalciumCalcium +57.9%
Contains more CopperCopper +106.8%
Contains less SodiumSodium -11.3%
Contains more ManganeseManganese +2766.7%

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
8
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin EVitamin E +11.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1024.4%
Contains more Vitamin B2Vitamin B2 +426.2%
Contains more Vitamin B3Vitamin B3 +804.3%
Contains more Vitamin B6Vitamin B6 +122%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +663.4%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +35350%
Contains more Vitamin B5Vitamin B5 +14.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +120%

All nutrients comparison - raw data values

Nutrient Pork Sweet potato DV% diff.
Selenium 45.3µg 0.6µg 81%
Vitamin A 2µg 709µg 79%
Vitamin B1 0.877mg 0.078mg 67%
Protein 27.32g 1.57g 52%
Vitamin B12 0.7µg 0µg 29%
Vitamin B3 5.037mg 0.557mg 28%
Phosphorus 246mg 47mg 28%
Cholesterol 80mg 0mg 27%
Saturated fat 5.23g 0.018g 24%
Fats 13.92g 0.05g 21%
Vitamin B6 0.464mg 0.209mg 20%
Vitamin B2 0.321mg 0.061mg 20%
Zinc 2.39mg 0.3mg 19%
Choline 93.9mg 12.3mg 15%
Monounsaturated fat 6.19g 0.001g 15%
Fiber 0g 3g 12%
Manganese 0.009mg 0.258mg 11%
Copper 0.073mg 0.151mg 9%
Polyunsaturated fat 1.2g 0.014g 8%
Calories 242kcal 86kcal 8%
Carbs 0g 20.12g 7%
Vitamin D 1.3µg 0µg 7%
Vitamin D 53IU 0IU 7%
Starch 12.65g 5%
Iron 0.87mg 0.61mg 3%
Potassium 423mg 337mg 3%
Vitamin K 0µg 1.8µg 2%
Vitamin C 0.6mg 2.4mg 2%
Vitamin B5 0.698mg 0.8mg 2%
Folate 5µg 11µg 2%
Fructose 0.7g 1%
Magnesium 28mg 25mg 1%
Calcium 19mg 30mg 1%
Net carbs 0g 17.12g N/A
Sugar 0g 4.18g N/A
Sodium 62mg 55mg 0%
Vitamin E 0.29mg 0.26mg 0%
Tryptophan 0.338mg 0.031mg 0%
Threonine 1.234mg 0.083mg 0%
Isoleucine 1.26mg 0.055mg 0%
Leucine 2.177mg 0.092mg 0%
Lysine 2.446mg 0.066mg 0%
Methionine 0.712mg 0.029mg 0%
Phenylalanine 1.086mg 0.089mg 0%
Valine 1.473mg 0.086mg 0%
Histidine 1.067mg 0.031mg 0%

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
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 +1640.1%
Contains more FatsFats +27740%
Contains more CarbsCarbs +∞%
Contains more WaterWater +33.5%
Contains more OtherOther +10.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
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
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 +618900%
Contains more Poly. FatPolyunsaturated fat +8471.4%
Contains less Sat. FatSaturated fat -99.7%

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. 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.