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  6. Sweet potato vs. Pork chop

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

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What are the differences between sweet potato and pork chop?

  • Sweet potato is higher in vitamin A, yet pork chop is higher in selenium, vitamin B3, vitamin B1, phosphorus, vitamin B12, zinc, and vitamin B6.
  • Sweet potato's daily need coverage for vitamin A is 283% more.
  • The amount of saturated fat in sweet potato is lower.
  • The glycemic index of pork chop is lower.

We used Sweet potato, raw, unprepared and Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled types in this article.

Infographic

Sweet potato vs Pork chop 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more MagnesiumMagnesium +25%
Contains more CopperCopper +43.8%
Contains less SodiumSodium -25.7%
Contains more ManganeseManganese +2480%
Contains more CalciumCalcium +86.7%
Contains more IronIron +42.6%
Contains more ZincZinc +950%
Contains more PhosphorusPhosphorus +412.8%
Contains more SeleniumSelenium +5966.7%
~equal in Potassium ~315mg

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.
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
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 0% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +17625%
Contains more Vitamin EVitamin E +23.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +528.2%
Contains more Vitamin B2Vitamin B2 +413.1%
Contains more Vitamin B3Vitamin B3 +1323.2%
Contains more Vitamin B5Vitamin B5 +38%
Contains more Vitamin B6Vitamin B6 +134%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +448.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +25.8%
Contains more OtherOther +104.2%
Contains more ProteinProtein +1410.8%
Contains more FatsFats +28600%

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +488600%
Contains more Poly. FatPolyunsaturated fat +13428.6%

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 chop
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 Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Pork chop DV% diff.
Vitamin A 709µg 4µg 78%
Selenium 0.6µg 36.4µg 65%
Vitamin B3 0.557mg 7.927mg 46%
Protein 1.57g 23.72g 44%
Vitamin B1 0.078mg 0.49mg 34%
Vitamin B12 0µg 0.66µg 28%
Phosphorus 47mg 241mg 28%
Zinc 0.3mg 3.15mg 26%
Cholesterol 0mg 78mg 26%
Fats 0.05g 14.35g 22%
Vitamin B6 0.209mg 0.489mg 22%
Saturated fat 0.018g 4.339g 20%
Vitamin B2 0.061mg 0.313mg 19%
Polyunsaturated fat 0.014g 1.894g 13%
Monounsaturated fat 0.001g 4.887g 12%
Fiber 3g 0g 12%
Manganese 0.258mg 0.01mg 11%
Choline 12.3mg 67.5mg 10%
Calories 86kcal 231kcal 7%
Carbs 20.12g 0g 7%
Vitamin B5 0.8mg 1.104mg 6%
Vitamin D 0µg 1µg 5%
Starch 12.65g 5%
Copper 0.151mg 0.105mg 5%
Vitamin D 0IU 40IU 5%
Vitamin C 2.4mg 0mg 3%
Folate 11µg 0µg 3%
Iron 0.61mg 0.87mg 3%
Calcium 30mg 56mg 3%
Vitamin K 1.8µg 0µg 2%
Fructose 0.7g 1%
Sodium 55mg 74mg 1%
Magnesium 25mg 20mg 1%
Potassium 337mg 315mg 1%
Net carbs 17.12g 0g N/A
Sugar 4.18g 0g N/A
Vitamin E 0.26mg 0.21mg 0%
Trans fat 0g 0.066g N/A
Tryptophan 0.031mg 0.282mg 0%
Threonine 0.083mg 1.043mg 0%
Isoleucine 0.055mg 1.123mg 0%
Leucine 0.092mg 1.952mg 0%
Lysine 0.066mg 2.109mg 0%
Methionine 0.029mg 0.65mg 0%
Phenylalanine 0.089mg 0.985mg 0%
Valine 0.086mg 1.2mg 0%
Histidine 0.031mg 0.965mg 0%
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.065g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Gamma-linoleic acid 0.003g N/A
Omega-6 - Eicosadienoic acid 0g 0.065g N/A
Omega-6 - Linoleic acid 0.922g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Pork chop
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
31%
Sweet potato
51%
Pork chop
Minerals Daily Need Coverage Score
20%
Sweet potato
53%
Pork chop

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Sweet potato
Sweet potato contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 4.321g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.6)
Which food is lower in Sugar?
Pork chop
Pork chop is lower in Sugar (difference - 4.18g)
Which food is lower in glycemic index?
Pork chop
Pork chop is lower in glycemic index (difference - 70)
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.
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 chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.