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  6. Yam vs. Pork chop

Yam vs. Pork chop — In-Depth Nutrition Comparison

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Differences between yam and pork chop

  • Yam is higher in vitamin C; however, pork chop is richer in selenium, vitamin B3, vitamin B1, vitamin B12, phosphorus, zinc, and vitamin B2.
  • Pork chop's daily need coverage for selenium is 65% higher.
  • Yam has less saturated fat.
  • Pork chop has a lower glycemic index (0) than yam (51).

The food types used in this comparison are Yam, raw and Pork, fresh, loin, blade (chops), bone-in, separable lean and fat, cooked, broiled.

Infographic

Yam 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.
Yam
Yam
4
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 14% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
Contains more PotassiumPotassium +159%
Contains more CopperCopper +69.5%
Contains less SodiumSodium -87.8%
Contains more ManganeseManganese +3870%
Contains more CalciumCalcium +229.4%
Contains more IronIron +61.1%
Contains more ZincZinc +1212.5%
Contains more PhosphorusPhosphorus +338.2%
Contains more SeleniumSelenium +5100%
~equal in Magnesium ~20mg

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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +75%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +337.5%
Contains more Vitamin B2Vitamin B2 +878.1%
Contains more Vitamin B3Vitamin B3 +1336.1%
Contains more Vitamin B5Vitamin B5 +251.6%
Contains more Vitamin B6Vitamin B6 +66.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +309.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
3
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 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 +13.3%
Contains more OtherOther +70.8%
Contains more ProteinProtein +1450.3%
Contains more FatsFats +8341.2%

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 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +81350%
Contains more Poly. FatPolyunsaturated fat +2392.1%

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 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 Yam Pork chop DV% diff.
Selenium 0.7µg 36.4µg 65%
Vitamin B3 0.552mg 7.927mg 46%
Protein 1.53g 23.72g 44%
Vitamin B1 0.112mg 0.49mg 32%
Vitamin B12 0µg 0.66µg 28%
Phosphorus 55mg 241mg 27%
Cholesterol 0mg 78mg 26%
Zinc 0.24mg 3.15mg 26%
Vitamin B2 0.032mg 0.313mg 22%
Fats 0.17g 14.35g 22%
Saturated fat 0.037g 4.339g 20%
Vitamin C 17.1mg 0mg 19%
Manganese 0.397mg 0.01mg 17%
Fiber 4.1g 0g 16%
Vitamin B5 0.314mg 1.104mg 16%
Potassium 816mg 315mg 15%
Vitamin B6 0.293mg 0.489mg 15%
Monounsaturated fat 0.006g 4.887g 12%
Polyunsaturated fat 0.076g 1.894g 12%
Choline 16.5mg 67.5mg 9%
Carbs 27.88g 0g 9%
Copper 0.178mg 0.105mg 8%
Folate 23µg 0µg 6%
Calories 118kcal 231kcal 6%
Vitamin D 0IU 40IU 5%
Vitamin D 0µg 1µg 5%
Iron 0.54mg 0.87mg 4%
Calcium 17mg 56mg 4%
Sodium 9mg 74mg 3%
Vitamin K 2.3µg 0µg 2%
Vitamin E 0.35mg 0.21mg 1%
Net carbs 23.78g 0g N/A
Magnesium 21mg 20mg 0%
Sugar 0.5g 0g N/A
Vitamin A 7µg 4µg 0%
Trans fat 0g 0.066g N/A
Tryptophan 0.012mg 0.282mg 0%
Threonine 0.054mg 1.043mg 0%
Isoleucine 0.052mg 1.123mg 0%
Leucine 0.096mg 1.952mg 0%
Lysine 0.059mg 2.109mg 0%
Methionine 0.021mg 0.65mg 0%
Phenylalanine 0.071mg 0.985mg 0%
Valine 0.062mg 1.2mg 0%
Histidine 0.034mg 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 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
Yam 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
18%
Yam
51%
Pork chop
Minerals Daily Need Coverage Score
26%
Yam
53%
Pork chop

Comparison summary

Which food is lower in Cholesterol?
Yam
Yam is lower in Cholesterol (difference - 78mg)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 65mg)
Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 4.302g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.6)
Which food is lower in Sugar?
Pork chop
Pork chop is lower in Sugar (difference - 0.5g)
Which food is lower in glycemic index?
Pork chop
Pork chop is lower in glycemic index (difference - 51)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.