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  6. Sweet potato vs. Pork Meat

Sweet potato vs. Pork Meat — In-Depth Nutrition Comparison

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How are Sweet potato and Pork Meat different?

  • Sweet potato is richer in Vitamin A RAE, while Pork Meat is higher in Vitamin B1, Selenium, Vitamin B3, Vitamin B6, Phosphorus, Vitamin B2, Vitamin B12, and Zinc.
  • Sweet potato covers your daily need of Vitamin A RAE 79% more than Pork Meat.

Sweet potato, raw, unprepared and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted types were used in this article.

Infographic

Sweet 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.
Sweet potato
Sweet potato
4
:
6
Pork Meat
Pork Meat
Contains more Calcium +400%
Contains more Copper +36%
Contains more Manganese +1884.6%
Contains more Iron +88.5%
Contains more Magnesium +16%
Contains more Phosphorus +468.1%
Contains more Potassium +24.9%
Contains more Zinc +706.7%
Contains more Selenium +6266.7%
Equal in Sodium - 57
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
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 +400%
Contains more Copper +36%
Contains more Manganese +1884.6%
Contains more Iron +88.5%
Contains more Magnesium +16%
Contains more Phosphorus +468.1%
Contains more Potassium +24.9%
Contains more Zinc +706.7%
Contains more Selenium +6266.7%
Equal in Sodium - 57

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.
Sweet potato
Sweet potato
5
:
7
Pork Meat
Pork Meat
Contains more Vitamin A +∞%
Contains more Vitamin E +225%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1117.9%
Contains more Vitamin B2 +534.4%
Contains more Vitamin B3 +1234.3%
Contains more Vitamin B5 +26.5%
Contains more Vitamin B6 +253.6%
Contains more Vitamin B12 +∞%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 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 E +225%
Contains more Vitamin C +∞%
Contains more Folate +∞%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1117.9%
Contains more Vitamin B2 +534.4%
Contains more Vitamin B3 +1234.3%
Contains more Vitamin B5 +26.5%
Contains more Vitamin B6 +253.6%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Pork Meat
Pork Meat
Contains more Carbs +∞%
Contains more Water +11.3%
Contains more Other +12.6%
Contains more Protein +1566.9%
Contains more Fats +6920%
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 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 Water +11.3%
Contains more Other +12.6%
Contains more Protein +1566.9%
Contains more Fats +6920%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Pork Meat
Pork Meat
Contains less Saturated Fat -98.5%
Contains more Monounsaturated Fat +133300%
Contains more Polyunsaturated fat +3514.3%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 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 -98.5%
Contains more Monounsaturated Fat +133300%
Contains more Polyunsaturated fat +3514.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Pork Meat Opinion
Net carbs 17.12g 0g Sweet potato
Protein 1.57g 26.17g Pork Meat
Fats 0.05g 3.51g Pork Meat
Carbs 20.12g 0g Sweet potato
Calories 86kcal 143kcal Pork Meat
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g 0g Pork Meat
Fiber 3g 0g Sweet potato
Calcium 30mg 6mg Sweet potato
Iron 0.61mg 1.15mg Pork Meat
Magnesium 25mg 29mg Pork Meat
Phosphorus 47mg 267mg Pork Meat
Potassium 337mg 421mg Pork Meat
Sodium 55mg 57mg Sweet potato
Zinc 0.3mg 2.42mg Pork Meat
Copper 0.151mg 0.111mg Sweet potato
Manganese 0.258mg 0.013mg Sweet potato
Selenium 0.6µg 38.2µg Pork Meat
Vitamin A 14187IU 0IU Sweet potato
Vitamin A RAE 709µg 0µg Sweet potato
Vitamin E 0.26mg 0.08mg Sweet potato
Vitamin D 0IU 10IU Pork Meat
Vitamin D 0µg 0.2µg Pork Meat
Vitamin C 2.4mg 0mg Sweet potato
Vitamin B1 0.078mg 0.95mg Pork Meat
Vitamin B2 0.061mg 0.387mg Pork Meat
Vitamin B3 0.557mg 7.432mg Pork Meat
Vitamin B5 0.8mg 1.012mg Pork Meat
Vitamin B6 0.209mg 0.739mg Pork Meat
Folate 11µg 0µg Sweet potato
Vitamin B12 0µg 0.57µg Pork Meat
Vitamin K 1.8µg 0µg Sweet potato
Tryptophan 0.031mg 0.275mg Pork Meat
Threonine 0.083mg 1.175mg Pork Meat
Isoleucine 0.055mg 1.288mg Pork Meat
Leucine 0.092mg 2.229mg Pork Meat
Lysine 0.066mg 2.427mg Pork Meat
Methionine 0.029mg 0.721mg Pork Meat
Phenylalanine 0.089mg 1.1mg Pork Meat
Valine 0.086mg 1.367mg Pork Meat
Histidine 0.031mg 1.13mg Pork Meat
Cholesterol 0mg 73mg Sweet potato
Trans Fat 0g 0.033g Sweet potato
Saturated Fat 0.018g 1.198g Sweet potato
Monounsaturated Fat 0.001g 1.334g Pork Meat
Polyunsaturated fat 0.014g 0.506g Pork Meat
Omega-6 - Eicosadienoic acid 0g 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
Sweet 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
85%
Sweet potato
65%
Pork Meat
Minerals Daily Need Coverage Score
20%
Sweet potato
54%
Pork Meat

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 73mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 1.18g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.3)
Which food is lower in Sugar?
Pork Meat
Pork Meat is lower in Sugar (difference - 4.18g)
Which food is lower in glycemic index?
Pork Meat
Pork Meat is lower in glycemic index (difference - 70)
Which food is richer in minerals?
Pork Meat
Pork Meat 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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.