Pork vs. Russet Potato
Nutrition comparison of Cooked Pork and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
pork
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pork and russet potato:
- Both pork and russet potato are high in potassium.
- Pork has more thiamin, riboflavin, niacin and Vitamin B12.
- Pork is an excellent source of protein.
USDA sources for nutritional information: Pork (Pork, fresh, ground, cooked) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and russet potato has 73% less calories than pork - pork has 297 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, pork is much heavier in protein, much lighter in carbs and much heavier in fat compared to russet potato per calorie. Pork has a macronutrient ratio of 36:0:65 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pork | Russet Potato | |
|---|---|---|
| Protein | 36% | 11% |
| Carbohydrates | ~ | 89% |
| Fat | 65% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than russet potato - russet potato has 18.1g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Russet potato has more dietary fiber than pork - russet potato has 1.3g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Russet potato and pork contain similar amounts of sugar - russet potato has 0.62g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 11 times more protein than russet potato - pork has 25.7g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Pork is high in saturated fat and russet potato has 100% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
cholesterol
Russet potato has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and russet potato does not contain significant amounts.
Vitamins
Vitamin C
Russet potato has 714% more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Pork and russet potato contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than russet potato - pork has 21iu of Vitamin D per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Pork and russet potato contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Russet potato and pork contain similar amounts of Vitamin K - russet 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 russet potato contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Pork | Russet Potato | |
|---|---|---|
| Thiamin | 0.706 MG | 0.082 MG |
| Riboflavin | 0.22 MG | 0.033 MG |
| Niacin | 4.206 MG | 1.035 MG |
| Pantothenic acid | 0.52 MG | 0.301 MG |
| Vitamin B6 | 0.391 MG | 0.345 MG |
| Folate | 6 UG | 14 UG |
| Vitamin B12 | 0.54 UG | ~ |
Minerals
calcium
Pork has 69% more calcium than russet potato - pork has 22mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Pork has 50% more iron than russet potato - pork has 1.3mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Both pork and russet potato are high in potassium. Russet potato has 15% more potassium than pork - pork has 362mg of potassium per 100 grams and russet potato has 417mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pork has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Pork | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.07 G | 0.01 G |
| Total | 0.07 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than russet potato per 100 grams.
| Pork | Russet Potato | |
|---|---|---|
| linoleic acid | 1.64 G | 0.032 G |
| other omega 6 | 0.08 G | ~ |
| Total | 1.72 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Cooked Pork g
()
|
Daily Values (%) |
Russet Potato 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 russet potato contain more calories in 100 grams?Pork is high in calories and russet potato has 70% less calories than pork - pork has 297 calories in 100g and russet potato has 79 calories.
Is pork or russet potato better for protein?
Pork is a fantastic source of protein and it has 11 times more protein than russet potato - pork has 25.7g of protein per 100 grams and russet potato has 2.1g of protein.
Does russet potato or pork have more carbohydrates?
By weight, pork has fewer carbohydrates than russet potato - russet potato has 18.1g of carbs for 100g and pork has no carbs..
Does pork or russet potato contain more potassium?
Both pork and russet potato are high in potassium. Russet potato has 20% more potassium than pork - pork has 362mg of potassium in 100 grams and russet potato has 417mg of potassium.