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  6. Yam vs. Pork

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 of 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.

These are the specific foods used in this comparison Yam, raw and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled.

Infographic

Yam 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.
Yam
Yam
4
:
6
Pork
Pork
Contains more Potassium +92.9%
Contains less Sodium -85.5%
Contains more Copper +143.8%
Contains more Manganese +4311.1%
Contains more Calcium +11.8%
Contains more Iron +61.1%
Contains more Magnesium +33.3%
Contains more Phosphorus +347.3%
Contains more Zinc +895.8%
Contains more Selenium +6371.4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Potassium +92.9%
Contains less Sodium -85.5%
Contains more Copper +143.8%
Contains more Manganese +4311.1%
Contains more Calcium +11.8%
Contains more Iron +61.1%
Contains more Magnesium +33.3%
Contains more Phosphorus +347.3%
Contains more Zinc +895.8%
Contains more Selenium +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.
Yam
Yam
5
:
7
Pork
Pork
Contains more Vitamin A +1871.4%
Contains more Vitamin E +20.7%
Contains more Vitamin C +2750%
Contains more Folate +360%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +683%
Contains more Vitamin B2 +903.1%
Contains more Vitamin B3 +812.5%
Contains more Vitamin B5 +122.3%
Contains more Vitamin B6 +58.4%
Contains more Vitamin B12 +∞%
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
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 +1871.4%
Contains more Vitamin E +20.7%
Contains more Vitamin C +2750%
Contains more Folate +360%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +683%
Contains more Vitamin B2 +903.1%
Contains more Vitamin B3 +812.5%
Contains more Vitamin B5 +122.3%
Contains more Vitamin B6 +58.4%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Pork
Pork
Contains more Carbs +∞%
Contains more Water +20.3%
Contains more Protein +1685.6%
Contains more Fats +8088.2%
Equal in Other - 0.89
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 +20.3%
Contains more Protein +1685.6%
Contains more Fats +8088.2%
Equal in Other - 0.89

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Pork
Pork
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +103066.7%
Contains more Polyunsaturated fat +1478.9%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -99.3%
Contains more Monounsaturated Fat +103066.7%
Contains more Polyunsaturated fat +1478.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Yam 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 Yam Pork Opinion
Net carbs 23.78g 0g Yam
Protein 1.53g 27.32g Pork
Fats 0.17g 13.92g Pork
Carbs 27.88g 0g Yam
Calories 118kcal 242kcal Pork
Sugar 0.5g 0g Pork
Fiber 4.1g 0g Yam
Calcium 17mg 19mg Pork
Iron 0.54mg 0.87mg Pork
Magnesium 21mg 28mg Pork
Phosphorus 55mg 246mg Pork
Potassium 816mg 423mg Yam
Sodium 9mg 62mg Yam
Zinc 0.24mg 2.39mg Pork
Copper 0.178mg 0.073mg Yam
Manganese 0.397mg 0.009mg Yam
Selenium 0.7µg 45.3µg Pork
Vitamin A 138IU 7IU Yam
Vitamin A RAE 7µg 2µg Yam
Vitamin E 0.35mg 0.29mg Yam
Vitamin D 0IU 53IU Pork
Vitamin D 0µg 1.3µg Pork
Vitamin C 17.1mg 0.6mg Yam
Vitamin B1 0.112mg 0.877mg Pork
Vitamin B2 0.032mg 0.321mg Pork
Vitamin B3 0.552mg 5.037mg Pork
Vitamin B5 0.314mg 0.698mg Pork
Vitamin B6 0.293mg 0.464mg Pork
Folate 23µg 5µg Yam
Vitamin B12 0µg 0.7µg Pork
Vitamin K 2.3µg 0µg Yam
Tryptophan 0.012mg 0.338mg Pork
Threonine 0.054mg 1.234mg Pork
Isoleucine 0.052mg 1.26mg Pork
Leucine 0.096mg 2.177mg Pork
Lysine 0.059mg 2.446mg Pork
Methionine 0.021mg 0.712mg Pork
Phenylalanine 0.071mg 1.086mg Pork
Valine 0.062mg 1.473mg Pork
Histidine 0.034mg 1.067mg Pork
Cholesterol 0mg 80mg Yam
Saturated Fat 0.037g 5.23g Yam
Monounsaturated Fat 0.006g 6.19g Pork
Polyunsaturated fat 0.076g 1.2g Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam 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
19%
Yam
56%
Pork
Minerals Daily Need Coverage Score
26%
Yam
55%
Pork

Comparison summary

Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 5.193g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.6)
Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 51)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.