Pork vs. Sweet Potatoes
Nutrition comparison of Cooked Pork and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
pork
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and sweet potatoes:
- Both pork and sweet potatoes are high in potassium.
- Pork has more thiamin, riboflavin, niacin and Vitamin B12.
- Pork is an excellent source of protein.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Pork (Pork, fresh, ground, cooked) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and sweet potato has 71% less calories than pork - pork has 297 calories per 100 grams and sweet potato has 86 calories.
For macronutrient ratios, pork is much heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Pork has a macronutrient ratio of 36:0:65 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pork | Sweet Potatoes | |
|---|---|---|
| Protein | 36% | 7% |
| Carbohydrates | ~ | 92% |
| Fat | 65% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than pork - sweet potato has 3g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 15 times more protein than sweet potato - pork has 25.7g of protein per 100 grams and sweet potato has 1.6g of protein.
Fat
saturated fat
Pork is high in saturated fat and sweet potato has 100% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and sweet potato has 0.02g of saturated fat.
cholesterol
Sweet potato has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Pork and sweet potatoes contain similar amounts of Vitamin C - pork has 0.7mg of Vitamin C per 100 grams and sweet potato has 2.4mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 353 times more Vitamin A than pork - pork has 2ug of Vitamin A per 100 grams and sweet potato has 709ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than sweet potato - pork has 21iu of Vitamin D per 100 grams and sweet potato does not contain significant amounts.
Vitamin E
Pork and sweet potatoes contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and sweet potato has 0.26mg of Vitamin E.
Vitamin K
Sweet potatoes and pork contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin, niacin and Vitamin B12. Both pork and sweet potatoes contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Pork | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.706 MG | 0.078 MG |
| Riboflavin | 0.22 MG | 0.061 MG |
| Niacin | 4.206 MG | 0.557 MG |
| Pantothenic acid | 0.52 MG | 0.8 MG |
| Vitamin B6 | 0.391 MG | 0.209 MG |
| Folate | 6 UG | 11 UG |
| Vitamin B12 | 0.54 UG | ~ |
Minerals
calcium
Pork and sweet potatoes contain similar amounts of calcium - pork has 22mg of calcium per 100 grams and sweet potato has 30mg of calcium.
iron
Pork has 111% more iron than sweet potato - pork has 1.3mg of iron per 100 grams and sweet potato has 0.61mg of iron.
potassium
Both pork and sweet potatoes are high in potassium. Pork has a little more potassium (7%) than sweet potato by weight - pork has 362mg of potassium per 100 grams and sweet potato has 337mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Pork | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.001 G |
| Total | 0.07 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than sweet potato per 100 grams.
| Pork | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 1.64 G | 0.013 G |
| other omega 6 | 0.08 G | ~ |
| Total | 1.72 G | 0.013 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Pork (Pork, fresh, ground, cooked) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Cooked Pork g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does pork or sweet potatoes contain more calories in 100 grams?Pork is high in calories and sweet potato has 70% less calories than pork - pork has 297 calories in 100g and sweet potato has 86 calories.
Is pork or sweet potatoes better for protein?
Pork is a fantastic source of protein and it has 15 times more protein than sweet potato - pork has 25.7g of protein per 100 grams and sweet potato has 1.6g of protein.
Does sweet potatoes or pork have more carbohydrates?
By weight, pork has fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and pork has no carbs..
Does pork or sweet potatoes contain more potassium?
Both pork and sweet potatoes are high in potassium. Pork has a little more potassium ( 10%) than sweet potato by weight - pork has 362mg of potassium in 100 grams and sweet potato has 337mg of potassium.