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
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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.
| 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.
| 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
| 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
| 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
18%
Minerals Daily Need Coverage Score
55%
26%
Comparison summary
Which food is lower in Cholesterol?
Yam is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Yam contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 5.193g)
Which food is cheaper?
Yam is cheaper (difference - $0.6)
Which food is lower in Sugar?
Pork is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Pork is lower in glycemic index (difference - 51)
Which food is richer in minerals?
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.