Yam vs. Pork — In-Depth Nutrition Comparison
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Summary of differences between yam and pork
- Yam has more vitamin C, while pork has more selenium, vitamin B1, vitamin B12, vitamin B3, phosphorus, vitamin B2, and zinc.
- Pork covers your daily need for selenium, 81% more than yam.
- Yam contains 29 times more vitamin C than pork. While yam contains 17.1mg of vitamin C, pork contains only 0.6mg.
- The amount of saturated fat in yam is lower.
- Pork has a lower glycemic index. The glycemic index of pork is 0, while the glycemic index of yam is 51.
These are the specific foods used in this comparison Yam, raw and Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.
Infographic
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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.
| Contains more PotassiumPotassium | +92.9% |
| Contains more CopperCopper | +143.8% |
| Contains less SodiumSodium | -85.5% |
| Contains more ManganeseManganese | +4311.1% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +11.8% |
| Contains more IronIron | +61.1% |
| Contains more ZincZinc | +895.8% |
| Contains more PhosphorusPhosphorus | +347.3% |
| Contains more SeleniumSelenium | +6371.4% |
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.
| Contains more Vitamin CVitamin C | +2750% |
| Contains more Vitamin AVitamin A | +250% |
| Contains more Vitamin EVitamin E | +20.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +360% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +683% |
| Contains more Vitamin B2Vitamin B2 | +903.1% |
| Contains more Vitamin B3Vitamin B3 | +812.5% |
| Contains more Vitamin B5Vitamin B5 | +122.3% |
| Contains more Vitamin B6Vitamin B6 | +58.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +469.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 0.7µg | 45.3µg | 81% |
| Vitamin B1 | 0.112mg | 0.877mg | 64% |
| Protein | 1.53g | 27.32g | 52% |
| Vitamin B12 | 0µg | 0.7µg | 29% |
| Vitamin B3 | 0.552mg | 5.037mg | 28% |
| Cholesterol | 0mg | 80mg | 27% |
| Phosphorus | 55mg | 246mg | 27% |
| Saturated fat | 0.037g | 5.23g | 24% |
| Vitamin B2 | 0.032mg | 0.321mg | 22% |
| Fats | 0.17g | 13.92g | 21% |
| Zinc | 0.24mg | 2.39mg | 20% |
| Vitamin C | 17.1mg | 0.6mg | 18% |
| Manganese | 0.397mg | 0.009mg | 17% |
| Fiber | 4.1g | 0g | 16% |
| Monounsaturated fat | 0.006g | 6.19g | 15% |
| Choline | 16.5mg | 93.9mg | 14% |
| Vitamin B6 | 0.293mg | 0.464mg | 13% |
| Potassium | 816mg | 423mg | 12% |
| Copper | 0.178mg | 0.073mg | 12% |
| Carbs | 27.88g | 0g | 9% |
| Vitamin B5 | 0.314mg | 0.698mg | 8% |
| Vitamin D | 0IU | 53IU | 7% |
| Vitamin D | 0µg | 1.3µg | 7% |
| Polyunsaturated fat | 0.076g | 1.2g | 7% |
| Calories | 118kcal | 242kcal | 6% |
| Folate | 23µg | 5µg | 5% |
| Iron | 0.54mg | 0.87mg | 4% |
| Sodium | 9mg | 62mg | 2% |
| Vitamin K | 2.3µg | 0µg | 2% |
| Magnesium | 21mg | 28mg | 2% |
| Vitamin A | 7µg | 2µg | 1% |
| Net carbs | 23.78g | 0g | N/A |
| Calcium | 17mg | 19mg | 0% |
| Sugar | 0.5g | 0g | N/A |
| Vitamin E | 0.35mg | 0.29mg | 0% |
| Tryptophan | 0.012mg | 0.338mg | 0% |
| Threonine | 0.054mg | 1.234mg | 0% |
| Isoleucine | 0.052mg | 1.26mg | 0% |
| Leucine | 0.096mg | 2.177mg | 0% |
| Lysine | 0.059mg | 2.446mg | 0% |
| Methionine | 0.021mg | 0.712mg | 0% |
| Phenylalanine | 0.071mg | 1.086mg | 0% |
| Valine | 0.062mg | 1.473mg | 0% |
| Histidine | 0.034mg | 1.067mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +20.3% |
| Contains more ProteinProtein | +1685.6% |
| Contains more FatsFats | +8088.2% |
~equal in
Other
~0.89g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +103066.7% |
| Contains more Poly. FatPolyunsaturated fat | +1478.9% |