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

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Important differences between sweet potato and pork jowl

  • Sweet potato has more vitamin A, copper, fiber, and manganese; however, pork jowl has more vitamin B12, vitamin B1, vitamin B3, and vitamin B2.
  • Sweet potato's daily need coverage for vitamin A is 284% more.
  • Sweet potato is lower in saturated fat.
  • Sweet potato has a higher glycemic index than pork jowl.

The food varieties used in the comparison are Sweet potato, raw, unprepared and Pork, fresh, variety meats and by-products, jowl, raw.

Infographic

Sweet potato vs Pork jowl 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 2.1% 1.2% 13% 16% 13% 23% 37% 3.3% 0.65% 8.2%
Contains more MagnesiumMagnesium +733.3%
Contains more CalciumCalcium +650%
Contains more PotassiumPotassium +127.7%
Contains more IronIron +45.2%
Contains more CopperCopper +277.5%
Contains more ManganeseManganese +5060%
Contains more ZincZinc +180%
Contains more PhosphorusPhosphorus +83%
Contains less SodiumSodium -54.5%
Contains more SeleniumSelenium +150%

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% 5.8% 0% 97% 54% 85% 15% 21% 103% 0% 0.75% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +23533.3%
Contains more Vitamin B5Vitamin B5 +220%
Contains more Vitamin B6Vitamin B6 +132.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1000%
Contains more CholineCholine +∞%
Contains more Vitamin EVitamin E +11.5%
Contains more Vitamin B1Vitamin B1 +394.9%
Contains more Vitamin B2Vitamin B2 +286.9%
Contains more Vitamin B3Vitamin B3 +714.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

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
6% 70% 22% 2%
Protein: 6.38 g
Fats: 69.61 g
Carbs: 0 g
Water: 22.19 g
Other: 1.82 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +248.3%
Contains more ProteinProtein +306.4%
Contains more FatsFats +139120%
Contains more OtherOther +85.7%

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
38% 50% 12%
Saturated fat: Sat. Fat 25.26 g
Monounsaturated fat: Mono. Fat 32.89 g
Polyunsaturated fat: Poly. Fat 8.11 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +3288900%
Contains more Poly. FatPolyunsaturated fat +57828.6%

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 jowl
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sweet potato Pork jowl DV% diff.
Saturated fat 0.018g 25.26g 115%
Fats 0.05g 69.61g 107%
Monounsaturated fat 0.001g 32.89g 82%
Vitamin A 709µg 3µg 78%
Polyunsaturated fat 0.014g 8.11g 54%
Vitamin B12 0µg 0.82µg 34%
Cholesterol 0mg 90mg 30%
Calories 86kcal 655kcal 28%
Vitamin B1 0.078mg 0.386mg 26%
Vitamin B3 0.557mg 4.535mg 25%
Vitamin B2 0.061mg 0.236mg 13%
Fiber 3g 0g 12%
Copper 0.151mg 0.04mg 12%
Manganese 0.258mg 0.005mg 11%
Vitamin B5 0.8mg 0.25mg 11%
Protein 1.57g 6.38g 10%
Vitamin B6 0.209mg 0.09mg 9%
Carbs 20.12g 0g 7%
Potassium 337mg 148mg 6%
Phosphorus 47mg 86mg 6%
Starch 12.65g 5%
Zinc 0.3mg 0.84mg 5%
Magnesium 25mg 3mg 5%
Vitamin C 2.4mg 0mg 3%
Folate 11µg 1µg 3%
Calcium 30mg 4mg 3%
Selenium 0.6µg 1.5µg 2%
Iron 0.61mg 0.42mg 2%
Vitamin K 1.8µg 2%
Choline 12.3mg 2%
Fructose 0.7g 1%
Sodium 55mg 25mg 1%
Net carbs 17.12g 0g N/A
Sugar 4.18g 0g N/A
Vitamin E 0.26mg 0.29mg 0%
Tryptophan 0.031mg 0.021mg 0%
Threonine 0.083mg 0.21mg 0%
Isoleucine 0.055mg 0.168mg 0%
Leucine 0.092mg 0.446mg 0%
Lysine 0.066mg 0.528mg 0%
Methionine 0.029mg 0.095mg 0%
Phenylalanine 0.089mg 0.239mg 0%
Valine 0.086mg 0.305mg 0%
Histidine 0.031mg 0.072mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Pork jowl
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
29%
Pork jowl
Minerals Daily Need Coverage Score
20%
Sweet potato
12%
Pork jowl

Comparison summary

Which food is lower in Cholesterol?
Sweet potato
Sweet potato is lower in Cholesterol (difference - 90mg)
Which food is lower in Saturated fat?
Sweet potato
Sweet potato is lower in Saturated fat (difference - 25.242g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.6)
Which food is richer in minerals?
Sweet potato
Sweet potato is relatively richer in minerals
Which food is lower in Sugar?
Pork jowl
Pork jowl is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Pork jowl
Pork jowl contains less Sodium (difference - 30mg)
Which food is lower in glycemic index?
Pork jowl
Pork jowl is lower in glycemic index (difference - 70)
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 jowl - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168269/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.