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  6. Yam vs. Pork Meat

Yam vs. Pork Meat — In-Depth Nutrition Comparison

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Important differences between yam and pork Meat

  • Yam has more vitamin C; however, pork Meat is richer in vitamin B1, selenium, vitamin B3, vitamin B6, phosphorus, vitamin B2, vitamin B12, and zinc.
  • Pork Meat's daily need coverage for vitamin B1 is 70% more.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of pork Meat is 0.

The food varieties used in the comparison are Yam, raw and Pork, fresh, loin, tenderloin, separable lean only, cooked, roasted.

Infographic

Yam 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.
Yam
Yam
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 1.8% 37% 43% 37% 66% 114% 7.4% 1.7% 208%
Contains more CalciumCalcium +183.3%
Contains more PotassiumPotassium +93.8%
Contains more CopperCopper +60.4%
Contains less SodiumSodium -84.2%
Contains more ManganeseManganese +2953.8%
Contains more MagnesiumMagnesium +38.1%
Contains more IronIron +113%
Contains more ZincZinc +908.3%
Contains more PhosphorusPhosphorus +385.5%
Contains more SeleniumSelenium +5357.1%

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.
Yam
Yam
5
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
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% 0% 1.6% 3% 238% 89% 139% 61% 171% 71% 0% 0% 48%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +337.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +748.2%
Contains more Vitamin B2Vitamin B2 +1109.4%
Contains more Vitamin B3Vitamin B3 +1246.4%
Contains more Vitamin B5Vitamin B5 +222.3%
Contains more Vitamin B6Vitamin B6 +152.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +438.8%

All nutrients comparison - raw data values

Nutrient Yam Pork Meat DV% diff.
Vitamin B1 0.112mg 0.95mg 70%
Selenium 0.7µg 38.2µg 68%
Protein 1.53g 26.17g 49%
Vitamin B3 0.552mg 7.432mg 43%
Vitamin B6 0.293mg 0.739mg 34%
Phosphorus 55mg 267mg 30%
Vitamin B2 0.032mg 0.387mg 27%
Vitamin B12 0µg 0.57µg 24%
Cholesterol 0mg 73mg 24%
Zinc 0.24mg 2.42mg 20%
Vitamin C 17.1mg 0mg 19%
Manganese 0.397mg 0.013mg 17%
Fiber 4.1g 0g 16%
Vitamin B5 0.314mg 1.012mg 14%
Choline 16.5mg 88.9mg 13%
Potassium 816mg 421mg 12%
Carbs 27.88g 0g 9%
Iron 0.54mg 1.15mg 8%
Copper 0.178mg 0.111mg 7%
Folate 23µg 0µg 6%
Saturated fat 0.037g 1.198g 5%
Fats 0.17g 3.51g 5%
Monounsaturated fat 0.006g 1.334g 3%
Polyunsaturated fat 0.076g 0.506g 3%
Vitamin K 2.3µg 0µg 2%
Vitamin E 0.35mg 0.08mg 2%
Magnesium 21mg 29mg 2%
Sodium 9mg 57mg 2%
Calories 118kcal 143kcal 1%
Vitamin D 0µg 0.2µg 1%
Vitamin A 7µg 0µg 1%
Calcium 17mg 6mg 1%
Vitamin D 0IU 10IU 1%
Net carbs 23.78g 0g N/A
Sugar 0.5g 0g N/A
Trans fat 0g 0.033g N/A
Tryptophan 0.012mg 0.275mg 0%
Threonine 0.054mg 1.175mg 0%
Isoleucine 0.052mg 1.288mg 0%
Leucine 0.096mg 2.229mg 0%
Lysine 0.059mg 2.427mg 0%
Methionine 0.021mg 0.721mg 0%
Phenylalanine 0.071mg 1.1mg 0%
Valine 0.062mg 1.367mg 0%
Histidine 0.034mg 1.13mg 0%
Omega-3 - ALA 0.013g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 0.411g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
26% 4% 69%
Protein: 26.17 g
Fats: 3.51 g
Carbs: 0 g
Water: 69.45 g
Other: 0.87 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1610.5%
Contains more FatsFats +1964.7%
~equal in Water ~69.45g
~equal in Other ~0.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
39% 44% 17%
Saturated fat: Sat. Fat 1.198 g
Monounsaturated fat: Mono. Fat 1.334 g
Polyunsaturated fat: Poly. Fat 0.506 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Mono. FatMonounsaturated fat +22133.3%
Contains more Poly. FatPolyunsaturated fat +565.8%

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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.