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Pork vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between pork and yam

  • Pork has more selenium, vitamin B1, vitamin B12, vitamin B3, phosphorus, vitamin B2, and zinc, while yam has more vitamin C.
  • Pork covers your daily need for selenium, 81% more than yam.
  • The amount of cholesterol in yam is lower.
  • Pork has a lower glycemic index. The glycemic index of pork is 0, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Pork, fresh, loin, whole, separable lean and fat, cooked, broiled and Yam, raw.

Infographic

Pork vs Yam 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
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%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +11.8%
Contains more IronIron +61.1%
Contains more ZincZinc +895.8%
Contains more PhosphorusPhosphorus +347.3%
Contains more SeleniumSelenium +6371.4%
Contains more PotassiumPotassium +92.9%
Contains more CopperCopper +143.8%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +4311.1%

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
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%
Yam
Yam
5
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +683%
Contains more Vitamin B2Vitamin B2 +903.1%
Contains more Vitamin B3Vitamin B3 +812.5%
Contains more Vitamin B5Vitamin B5 +122.3%
Contains more Vitamin B6Vitamin B6 +58.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +469.1%
Contains more Vitamin CVitamin C +2750%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin EVitamin E +20.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +360%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
3
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +1685.6%
Contains more FatsFats +8088.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.3%
~equal in Other ~0.82g

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +103066.7%
Contains more Poly. FatPolyunsaturated fat +1478.9%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork Yam
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 Equal

All nutrients comparison - raw data values

Nutrient Pork Yam DV% diff.
Selenium 45.3µg 0.7µg 81%
Vitamin B1 0.877mg 0.112mg 64%
Protein 27.32g 1.53g 52%
Vitamin B12 0.7µg 0µg 29%
Vitamin B3 5.037mg 0.552mg 28%
Cholesterol 80mg 0mg 27%
Phosphorus 246mg 55mg 27%
Saturated fat 5.23g 0.037g 24%
Vitamin B2 0.321mg 0.032mg 22%
Fats 13.92g 0.17g 21%
Zinc 2.39mg 0.24mg 20%
Vitamin C 0.6mg 17.1mg 18%
Manganese 0.009mg 0.397mg 17%
Fiber 0g 4.1g 16%
Monounsaturated fat 6.19g 0.006g 15%
Choline 93.9mg 16.5mg 14%
Vitamin B6 0.464mg 0.293mg 13%
Potassium 423mg 816mg 12%
Copper 0.073mg 0.178mg 12%
Carbs 0g 27.88g 9%
Vitamin B5 0.698mg 0.314mg 8%
Vitamin D 53IU 0IU 7%
Vitamin D 1.3µg 0µg 7%
Polyunsaturated fat 1.2g 0.076g 7%
Calories 242kcal 118kcal 6%
Folate 5µg 23µg 5%
Iron 0.87mg 0.54mg 4%
Sodium 62mg 9mg 2%
Vitamin K 0µg 2.3µg 2%
Magnesium 28mg 21mg 2%
Vitamin A 2µg 7µg 1%
Net carbs 0g 23.78g N/A
Calcium 19mg 17mg 0%
Sugar 0g 0.5g N/A
Vitamin E 0.29mg 0.35mg 0%
Tryptophan 0.338mg 0.012mg 0%
Threonine 1.234mg 0.054mg 0%
Isoleucine 1.26mg 0.052mg 0%
Leucine 2.177mg 0.096mg 0%
Lysine 2.446mg 0.059mg 0%
Methionine 0.712mg 0.021mg 0%
Phenylalanine 1.086mg 0.071mg 0%
Valine 1.473mg 0.062mg 0%
Histidine 1.067mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Yam
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
18%
Yam
Minerals Daily Need Coverage Score
55%
Pork
26%
Yam

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 5.193g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.6)
Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 51)
Which food is richer in minerals?
Pork
Pork is relatively richer in minerals
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/nutrients
  2. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.