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  6. Sweet potato vs. Pork

Sweet potato vs. Pork — In-Depth Nutrition Comparison

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How are Sweet potato and Pork different?

  • Sweet potato is higher in Vitamin A RAE, however, Pork is richer in Selenium, Vitamin B1, Vitamin B12, Phosphorus, Vitamin B3, Vitamin B2, and Vitamin B6.
  • Daily need coverage for Selenium from Pork is 81% higher.
  • Sweet potato contains 355 times more Vitamin A RAE than Pork. While Sweet potato contains 709µg of Vitamin A RAE, Pork contains only 2µg.
  • Sweet potato has less Saturated Fat.

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

Infographic

Sweet potato vs Pork 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
Pork
Contains more Calcium +57.9%
Contains less Sodium -11.3%
Contains more Copper +106.8%
Contains more Manganese +2766.7%
Contains more Iron +42.6%
Contains more Magnesium +12%
Contains more Phosphorus +423.4%
Contains more Potassium +25.5%
Contains more Zinc +696.7%
Contains more Selenium +7450%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Calcium +57.9%
Contains less Sodium -11.3%
Contains more Copper +106.8%
Contains more Manganese +2766.7%
Contains more Iron +42.6%
Contains more Magnesium +12%
Contains more Phosphorus +423.4%
Contains more Potassium +25.5%
Contains more Zinc +696.7%
Contains more Selenium +7450%

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
Pork
Contains more Vitamin A +202571.4%
Contains more Vitamin C +300%
Contains more Vitamin B5 +14.6%
Contains more Folate +120%
Contains more Vitamin K +∞%
Contains more Vitamin E +11.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1024.4%
Contains more Vitamin B2 +426.2%
Contains more Vitamin B3 +804.3%
Contains more Vitamin B6 +122%
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin A +202571.4%
Contains more Vitamin C +300%
Contains more Vitamin B5 +14.6%
Contains more Folate +120%
Contains more Vitamin K +∞%
Contains more Vitamin E +11.5%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1024.4%
Contains more Vitamin B2 +426.2%
Contains more Vitamin B3 +804.3%
Contains more Vitamin B6 +122%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
3
:
2
Pork
Pork
Contains more Carbs +∞%
Contains more Water +33.5%
Contains more Other +10.1%
Contains more Protein +1640.1%
Contains more Fats +27740%
Equal in Other - 0.89
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
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Carbs +∞%
Contains more Water +33.5%
Contains more Other +10.1%
Contains more Protein +1640.1%
Contains more Fats +27740%
Equal in Other - 0.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Pork
Pork
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +618900%
Contains more Polyunsaturated fat +8471.4%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -99.7%
Contains more Monounsaturated Fat +618900%
Contains more Polyunsaturated fat +8471.4%

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
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 Opinion
Net carbs 17.12g 0g Sweet potato
Protein 1.57g 27.32g Pork
Fats 0.05g 13.92g Pork
Carbs 20.12g 0g Sweet potato
Calories 86kcal 242kcal Pork
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g 0g Pork
Fiber 3g 0g Sweet potato
Calcium 30mg 19mg Sweet potato
Iron 0.61mg 0.87mg Pork
Magnesium 25mg 28mg Pork
Phosphorus 47mg 246mg Pork
Potassium 337mg 423mg Pork
Sodium 55mg 62mg Sweet potato
Zinc 0.3mg 2.39mg Pork
Copper 0.151mg 0.073mg Sweet potato
Manganese 0.258mg 0.009mg Sweet potato
Selenium 0.6µg 45.3µg Pork
Vitamin A 14187IU 7IU Sweet potato
Vitamin A RAE 709µg 2µg Sweet potato
Vitamin E 0.26mg 0.29mg Pork
Vitamin D 0IU 53IU Pork
Vitamin D 0µg 1.3µg Pork
Vitamin C 2.4mg 0.6mg Sweet potato
Vitamin B1 0.078mg 0.877mg Pork
Vitamin B2 0.061mg 0.321mg Pork
Vitamin B3 0.557mg 5.037mg Pork
Vitamin B5 0.8mg 0.698mg Sweet potato
Vitamin B6 0.209mg 0.464mg Pork
Folate 11µg 5µg Sweet potato
Vitamin B12 0µg 0.7µg Pork
Vitamin K 1.8µg 0µg Sweet potato
Tryptophan 0.031mg 0.338mg Pork
Threonine 0.083mg 1.234mg Pork
Isoleucine 0.055mg 1.26mg Pork
Leucine 0.092mg 2.177mg Pork
Lysine 0.066mg 2.446mg Pork
Methionine 0.029mg 0.712mg Pork
Phenylalanine 0.089mg 1.086mg Pork
Valine 0.086mg 1.473mg Pork
Histidine 0.031mg 1.067mg Pork
Cholesterol 0mg 80mg Sweet potato
Saturated Fat 0.018g 5.23g Sweet potato
Monounsaturated Fat 0.001g 6.19g Pork
Polyunsaturated fat 0.014g 1.2g Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Pork
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
56%
Pork
Minerals Daily Need Coverage Score
20%
Sweet potato
55%
Pork

Comparison summary

Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 5.212g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.6)
Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 4.18g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 70)
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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/nutrients
  2. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.