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  6. Potato vs. Pork Meat

Potato vs. Pork Meat — In-Depth Nutrition Comparison

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A recap on differences between Potato and Pork Meat

  • Potato has less Vitamin B1, Selenium, Vitamin B3, Vitamin B6, Phosphorus, Vitamin B2, Vitamin B12, Zinc, and Choline.
  • Pork Meat covers your daily Vitamin B1 needs 74% more than Potato.

Food varieties used in this article are Potatoes, baked, flesh and skin, without salt and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Potato vs Pork Meat 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.
Potato
Potato
5
:
5
Pork Meat
Pork Meat
Contains more Calcium +150%
Contains more Potassium +27.1%
Contains less Sodium -82.5%
Contains more Manganese +1584.6%
Contains more Phosphorus +281.4%
Contains more Zinc +572.2%
Contains more Selenium +9450%
Equal in Iron - 1.15
Equal in Magnesium - 29
Equal in Copper - 0.111
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Pork Meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 44% 21% 115% 38% 8% 66% 37% 2% 209%
Contains more Calcium +150%
Contains more Potassium +27.1%
Contains less Sodium -82.5%
Contains more Manganese +1584.6%
Contains more Phosphorus +281.4%
Contains more Zinc +572.2%
Contains more Selenium +9450%
Equal in Iron - 1.15
Equal in Magnesium - 29
Equal in Copper - 0.111

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.
Potato
Potato
4
:
8
Pork Meat
Pork Meat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1384.4%
Contains more Vitamin B2 +706.3%
Contains more Vitamin B3 +427.1%
Contains more Vitamin B5 +169.1%
Contains more Vitamin B6 +137.6%
Contains more Vitamin B12 +∞%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Pork Meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 6% 0% 238% 90% 140% 61% 171% 0% 72% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +100%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1384.4%
Contains more Vitamin B2 +706.3%
Contains more Vitamin B3 +427.1%
Contains more Vitamin B5 +169.1%
Contains more Vitamin B6 +137.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
3
:
2
Pork Meat
Pork Meat
Contains more Carbs +∞%
Contains more Other +52.9%
Contains more Protein +946.8%
Contains more Fats +2600%
Equal in Water - 69.45
Potato
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Pork Meat
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more Carbs +∞%
Contains more Other +52.9%
Contains more Protein +946.8%
Contains more Fats +2600%
Equal in Water - 69.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Pork Meat
Pork Meat
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +44366.7%
Contains more Polyunsaturated fat +787.7%
Potato
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Pork Meat
39% 44% 17%
Saturated Fat: 1.198 g
Monounsaturated Fat: 1.334 g
Polyunsaturated fat: 0.506 g
Contains less Saturated Fat -97.2%
Contains more Monounsaturated Fat +44366.7%
Contains more Polyunsaturated fat +787.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Pork Meat
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Potato Pork Meat Opinion
Net carbs 18.95g 0g Potato
Protein 2.5g 26.17g Pork Meat
Fats 0.13g 3.51g Pork Meat
Carbs 21.15g 0g Potato
Calories 93kcal 143kcal Pork Meat
Starch 17.27g Potato
Fructose 0.34g Potato
Sugar 1.18g 0g Pork Meat
Fiber 2.2g 0g Potato
Calcium 15mg 6mg Potato
Iron 1.08mg 1.15mg Pork Meat
Magnesium 28mg 29mg Pork Meat
Phosphorus 70mg 267mg Pork Meat
Potassium 535mg 421mg Potato
Sodium 10mg 57mg Potato
Zinc 0.36mg 2.42mg Pork Meat
Copper 0.118mg 0.111mg Potato
Manganese 0.219mg 0.013mg Potato
Selenium 0.4µg 38.2µg Pork Meat
Vitamin A 10IU 0IU Potato
Vitamin A RAE 1µg 0µg Potato
Vitamin E 0.04mg 0.08mg Pork Meat
Vitamin D 0IU 10IU Pork Meat
Vitamin D 0µg 0.2µg Pork Meat
Vitamin C 9.6mg 0mg Potato
Vitamin B1 0.064mg 0.95mg Pork Meat
Vitamin B2 0.048mg 0.387mg Pork Meat
Vitamin B3 1.41mg 7.432mg Pork Meat
Vitamin B5 0.376mg 1.012mg Pork Meat
Vitamin B6 0.311mg 0.739mg Pork Meat
Folate 28µg 0µg Potato
Vitamin B12 0µg 0.57µg Pork Meat
Vitamin K 2µg 0µg Potato
Tryptophan 0.025mg 0.275mg Pork Meat
Threonine 0.081mg 1.175mg Pork Meat
Isoleucine 0.08mg 1.288mg Pork Meat
Leucine 0.119mg 2.229mg Pork Meat
Lysine 0.13mg 2.427mg Pork Meat
Methionine 0.038mg 0.721mg Pork Meat
Phenylalanine 0.099mg 1.1mg Pork Meat
Valine 0.125mg 1.367mg Pork Meat
Histidine 0.042mg 1.13mg Pork Meat
Cholesterol 0mg 73mg Potato
Trans Fat 0g 0.033g Potato
Saturated Fat 0.034g 1.198g Potato
Monounsaturated Fat 0.003g 1.334g Pork Meat
Polyunsaturated fat 0.057g 0.506g Pork Meat
Omega-6 - Eicosadienoic acid 0.013g Pork Meat
Omega-6 - Linoleic acid 0.411g Pork Meat
Omega-3 - ALA 0.013g Pork Meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato Pork Meat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Potato
65%
Pork Meat
Minerals Daily Need Coverage Score
22%
Potato
54%
Pork Meat

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 47mg)
Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 1.164g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $0.3)
Which food is lower in Sugar?
Pork Meat
Pork Meat is lower in Sugar (difference - 1.18g)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 86)
Which food is richer in vitamins?
Pork Meat
Pork Meat is relatively richer in vitamins
Which food is richer in minerals?
?
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/nutrients
  2. Pork Meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168250/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.