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  6. Beef Liver vs. Pot roast

Beef Liver vs. Pot roast — In-Depth Nutrition Comparison

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How are Beef Liver and Pot roast different?

  • Beef Liver has more Vitamin B12, Copper, Vitamin A RAE, Vitamin B2, Vitamin B5, Vitamin B3, Folate, Choline, and Vitamin B6 than Pot roast.
  • Daily need coverage for Vitamin B12 from Beef Liver is 2852% higher.
  • Pot roast has less Cholesterol.

Beef, variety meats and by-products, liver, cooked, braised and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised are the varieties used in this article.

Infographic

Beef Liver vs Pot roast 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.
Beef Liver
Beef Liver
7
:
3
Pot roast
Pot roast
Contains more Iron +170.2%
Contains more Magnesium +10.5%
Contains more Phosphorus +185.6%
Contains more Potassium +52.4%
Contains more Copper +14327.3%
Contains more Manganese +3460%
Contains more Selenium +33.7%
Contains more Calcium +166.7%
Contains less Sodium -40.5%
Contains more Zinc +25.7%
Equal in Magnesium - 19
Beef Liver
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 246% 15% 213% 32% 11% 145% 4761% 47% 197%
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Contains more Iron +170.2%
Contains more Magnesium +10.5%
Contains more Phosphorus +185.6%
Contains more Potassium +52.4%
Contains more Copper +14327.3%
Contains more Manganese +3460%
Contains more Selenium +33.7%
Contains more Calcium +166.7%
Contains less Sodium -40.5%
Contains more Zinc +25.7%
Equal in Magnesium - 19

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.
Beef Liver
Beef Liver
11
:
0
Pot roast
Pot roast
Contains more Vitamin A +∞%
Contains more Vitamin D +500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +228.8%
Contains more Vitamin B2 +1902.9%
Contains more Vitamin B3 +326.9%
Contains more Vitamin B5 +1145.2%
Contains more Vitamin B6 +259.4%
Contains more Folate +2711.1%
Contains more Vitamin B12 +3213.6%
Contains more Vitamin K +83.3%
Equal in Vitamin E - 0.51
Beef Liver
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1903% 11% 36% 7% 49% 791% 329% 427% 235% 190% 8823% 9%
Pot roast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 6% 0% 15% 40% 77% 35% 66% 7% 267% 5%
Contains more Vitamin A +∞%
Contains more Vitamin D +500%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +228.8%
Contains more Vitamin B2 +1902.9%
Contains more Vitamin B3 +326.9%
Contains more Vitamin B5 +1145.2%
Contains more Vitamin B6 +259.4%
Contains more Folate +2711.1%
Contains more Vitamin B12 +3213.6%
Contains more Vitamin K +83.3%
Equal in Vitamin E - 0.51

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef Liver
Beef Liver
4
:
1
Pot roast
Pot roast
Contains more Carbs +∞%
Contains more Water +13.3%
Contains more Fats +264.4%
Equal in Protein - 28.94
Beef Liver
29% 5% 5% 59% 2%
Protein: 29.08 g
Fats: 5.26 g
Carbs: 5.13 g
Water: 58.81 g
Other: 1.72 g
Pot roast
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more Carbs +∞%
Contains more Water +13.3%
Contains more Fats +264.4%
Equal in Protein - 28.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef Liver
Beef Liver
2
:
1
Pot roast
Pot roast
Contains less Saturated Fat -61%
Contains more Polyunsaturated fat +56.6%
Contains more Monounsaturated Fat +627.3%
Beef Liver
57% 22% 21%
Saturated Fat: 2.947 g
Monounsaturated Fat: 1.124 g
Polyunsaturated fat: 1.109 g
Pot roast
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Contains less Saturated Fat -61%
Contains more Polyunsaturated fat +56.6%
Contains more Monounsaturated Fat +627.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beef Liver Pot roast
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Beef Liver Pot roast Opinion
Net carbs 5.13g 0g Beef Liver
Protein 29.08g 28.94g Beef Liver
Fats 5.26g 19.17g Pot roast
Carbs 5.13g 0g Beef Liver
Calories 191kcal 297kcal Pot roast
Calcium 6mg 16mg Pot roast
Iron 6.54mg 2.42mg Beef Liver
Magnesium 21mg 19mg Beef Liver
Phosphorus 497mg 174mg Beef Liver
Potassium 352mg 231mg Beef Liver
Sodium 79mg 47mg Pot roast
Zinc 5.3mg 6.66mg Pot roast
Copper 14.283mg 0.099mg Beef Liver
Manganese 0.356mg 0.01mg Beef Liver
Selenium 36.1µg 27µg Beef Liver
Vitamin A 31714IU 0IU Beef Liver
Vitamin A RAE 9442µg 0µg Beef Liver
Vitamin E 0.51mg 0.51mg
Vitamin D 49IU 8IU Beef Liver
Vitamin D 1.2µg 0.2µg Beef Liver
Vitamin C 1.9mg 0mg Beef Liver
Vitamin B1 0.194mg 0.059mg Beef Liver
Vitamin B2 3.425mg 0.171mg Beef Liver
Vitamin B3 17.525mg 4.105mg Beef Liver
Vitamin B5 7.11mg 0.571mg Beef Liver
Vitamin B6 1.017mg 0.283mg Beef Liver
Folate 253µg 9µg Beef Liver
Vitamin B12 70.58µg 2.13µg Beef Liver
Vitamin K 3.3µg 1.8µg Beef Liver
Tryptophan 0.368mg 0.19mg Beef Liver
Threonine 1.215mg 1.156mg Beef Liver
Isoleucine 1.352mg 1.317mg Beef Liver
Leucine 2.67mg 2.302mg Beef Liver
Lysine 2.247mg 2.446mg Pot roast
Methionine 0.759mg 0.754mg Beef Liver
Phenylalanine 1.515mg 1.143mg Beef Liver
Valine 1.761mg 1.436mg Beef Liver
Histidine 0.879mg 0.924mg Pot roast
Cholesterol 396mg 116mg Pot roast
Trans Fat 0.365g Pot roast
Saturated Fat 2.947g 7.548g Beef Liver
Monounsaturated Fat 1.124g 8.175g Pot roast
Polyunsaturated fat 1.109g 0.708g Beef Liver
Omega-6 - Eicosadienoic acid 0.011g Beef Liver
Omega-6 - Linoleic acid 0.659g Beef Liver
Omega-6 - Gamma-linoleic acid 0.025g Beef Liver
Omega-3 - ALA 0.017g Beef Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beef Liver Pot roast
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
1067%
Beef Liver
44%
Pot roast
Minerals Daily Need Coverage Score
567%
Beef Liver
57%
Pot roast

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 32mg)
Which food is lower in Cholesterol?
Pot roast
Pot roast is lower in Cholesterol (difference - 280mg)
Which food is lower in Saturated Fat?
Beef Liver
Beef Liver is lower in Saturated Fat (difference - 4.601g)
Which food is lower in glycemic index?
Beef Liver
Beef Liver is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Beef Liver
Beef Liver is relatively richer in minerals
Which food is richer in vitamins?
Beef Liver
Beef Liver is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Beef Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168626/nutrients
  2. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.