Raw Pork Belly vs. Sweet Potatoes
Nutrition comparison of Raw Pork Belly and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raw pork belly
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raw pork belly and sweet potatoes:
- Raw pork belly has more thiamin, riboflavin, niacin and Vitamin B12, however, sweet potato contains more pantothenic acid and folate.
- Raw pork belly is a great source of protein.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A and potassium.
USDA sources for nutritional information: Raw Pork Belly (Pork, fresh, belly, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raw pork belly is high in calories and sweet potato has 83% less calories than raw pork belly - raw pork belly has 518 calories per 100 grams and sweet potato has 86 calories.
For macronutrient ratios, raw pork belly is much lighter in carbs, much heavier in fat and similar to sweet potatoes for protein. Raw pork belly has a macronutrient ratio of 7:0:93 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raw Pork Belly | Sweet Potatoes | |
|---|---|---|
| Protein | 7% | 7% |
| Carbohydrates | ~ | 92% |
| Fat | 93% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Raw pork belly has less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and raw pork belly does not contain significant amounts.
dietary fiber
Sweet potato is a great source of dietary fiber and it has more dietary fiber than raw pork belly - sweet potato has 3g of dietary fiber per 100 grams and raw pork belly does not contain significant amounts.
sugar
Raw pork belly has less sugar than sweet potato - sweet potato has 4.2g of sugar per 100 grams and raw pork belly does not contain significant amounts.
Protein
protein
Raw pork belly is a great source of protein and it has 495% more protein than sweet potato - raw pork belly has 9.3g of protein per 100 grams and sweet potato has 1.6g of protein.
Fat
saturated fat
Raw pork belly is high in saturated fat and sweet potato has 100% less saturated fat than raw pork belly - raw pork belly has 19.3g of saturated fat per 100 grams and sweet potato has 0.02g of saturated fat.
cholesterol
Sweet potato has less cholesterol than raw pork belly - raw pork belly has 72mg of cholesterol per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Raw pork belly and sweet potatoes contain similar amounts of Vitamin C - raw pork belly has 0.3mg 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 235 times more Vitamin A than raw pork belly - raw pork belly has 3ug of Vitamin A per 100 grams and sweet potato has 709ug of Vitamin A.
Vitamin E
Raw pork belly and sweet potatoes contain similar amounts of Vitamin E - raw pork belly has 0.39mg of Vitamin E per 100 grams and sweet potato has 0.26mg of Vitamin E.
Vitamin K
Sweet potatoes and raw pork belly contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and raw pork belly does not contain significant amounts.
The B Vitamins
Raw pork belly has more thiamin, riboflavin, niacin and Vitamin B12, however, sweet potato contains more pantothenic acid and folate. Both raw pork belly and sweet potatoes contain significant amounts of Vitamin B6.
| Raw Pork Belly | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.396 MG | 0.078 MG |
| Riboflavin | 0.242 MG | 0.061 MG |
| Niacin | 4.647 MG | 0.557 MG |
| Pantothenic acid | 0.256 MG | 0.8 MG |
| Vitamin B6 | 0.13 MG | 0.209 MG |
| Folate | 1 UG | 11 UG |
| Vitamin B12 | 0.84 UG | ~ |
Minerals
calcium
Sweet potato has 500% more calcium than raw pork belly - raw pork belly has 5mg of calcium per 100 grams and sweet potato has 30mg of calcium.
iron
Raw pork belly and sweet potatoes contain similar amounts of iron - raw pork belly has 0.52mg of iron per 100 grams and sweet potato has 0.61mg of iron.
potassium
Sweet potato is an excellent source of potassium and it has 82% more potassium than raw pork belly - raw pork belly has 185mg of potassium per 100 grams and sweet potato has 337mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, raw pork belly has more alpha linoleic acid (ALA) than sweet potato per 100 grams.
| Raw Pork Belly | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.48 G | 0.001 G |
| Total | 0.48 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, raw pork belly has more linoleic acid than sweet potato per 100 grams.
| Raw Pork Belly | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 5.03 G | 0.013 G |
| other omega 6 | 0.14 G | ~ |
| Total | 5.17 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: Raw Pork Belly (Pork, fresh, belly, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Raw Pork Belly 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 raw pork belly or sweet potatoes contain more calories in 100 grams?Raw pork belly is high in calories and sweet potato has 80% less calories than raw pork belly - raw pork belly has 518 calories in 100g and sweet potato has 86 calories.
Does sweet potatoes or raw pork belly have more carbohydrates?
By weight, raw pork belly has fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and raw pork belly has no carbs..
Does raw pork belly or sweet potatoes contain more potassium?
Sweet potato is a rich source of potassium and it has 80% more potassium than raw pork belly - raw pork belly has 185mg of potassium in 100 grams and sweet potato has 337mg of potassium.