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  6. Chicken breast vs. Pot roast

Chicken breast vs. Pot roast — In-Depth Nutrition Comparison

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What are the main differences between Chicken breast and Pot roast?

  • Chicken breast is richer in Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B5, yet Pot roast is richer in Vitamin B12, Zinc, and Iron.
  • Pot roast's daily need coverage for Vitamin B12 is 73% higher.
  • Chicken breast has 4 times more Vitamin B3 than Pot roast. Chicken breast has 14.782mg of Vitamin B3, while Pot roast has 4.105mg.
  • Chicken breast contains less Cholesterol.

We used Chicken, broilers or fryers, breast, meat only, cooked, fried and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised types in this comparison.

Infographic

Chicken breast 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.
Chicken breast
Chicken breast
4
:
5
Pot roast
Pot roast
Contains more Magnesium +63.2%
Contains more Phosphorus +41.4%
Contains more Potassium +19.5%
Contains more Manganese +110%
Contains more Iron +112.3%
Contains less Sodium -40.5%
Contains more Zinc +516.7%
Contains more Copper +83.3%
Equal in Calcium - 16
Equal in Selenium - 27
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Contains more Magnesium +63.2%
Contains more Phosphorus +41.4%
Contains more Potassium +19.5%
Contains more Manganese +110%
Contains more Iron +112.3%
Contains less Sodium -40.5%
Contains more Zinc +516.7%
Contains more Copper +83.3%
Equal in Calcium - 16
Equal in Selenium - 27

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.
Chicken breast
Chicken breast
6
:
5
Pot roast
Pot roast
Contains more Vitamin A +∞%
Contains more Vitamin B1 +33.9%
Contains more Vitamin B3 +260.1%
Contains more Vitamin B5 +82.1%
Contains more Vitamin B6 +126.1%
Contains more Vitamin K +33.3%
Contains more Vitamin E +21.4%
Contains more Vitamin D +100%
Contains more Vitamin B2 +36.8%
Contains more Folate +125%
Contains more Vitamin B12 +475.7%
Chicken breast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 9% 3% 0% 20% 29% 278% 63% 148% 3% 47% 6%
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 B1 +33.9%
Contains more Vitamin B3 +260.1%
Contains more Vitamin B5 +82.1%
Contains more Vitamin B6 +126.1%
Contains more Vitamin K +33.3%
Contains more Vitamin E +21.4%
Contains more Vitamin D +100%
Contains more Vitamin B2 +36.8%
Contains more Folate +125%
Contains more Vitamin B12 +475.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chicken breast
Chicken breast
4
:
1
Pot roast
Pot roast
Contains more Protein +15.5%
Contains more Carbs +∞%
Contains more Water +16%
Contains more Fats +307%
Chicken breast
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 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 Protein +15.5%
Contains more Carbs +∞%
Contains more Water +16%
Contains more Fats +307%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chicken breast
Chicken breast
2
:
1
Pot roast
Pot roast
Contains less Saturated Fat -82.9%
Contains more Polyunsaturated fat +51.1%
Contains more Monounsaturated Fat +375.3%
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 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 -82.9%
Contains more Polyunsaturated fat +51.1%
Contains more Monounsaturated Fat +375.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chicken breast Pot roast Opinion
Net carbs 0.51g 0g Chicken breast
Protein 33.44g 28.94g Chicken breast
Fats 4.71g 19.17g Pot roast
Carbs 0.51g 0g Chicken breast
Calories 187kcal 297kcal Pot roast
Calcium 16mg 16mg
Iron 1.14mg 2.42mg Pot roast
Magnesium 31mg 19mg Chicken breast
Phosphorus 246mg 174mg Chicken breast
Potassium 276mg 231mg Chicken breast
Sodium 79mg 47mg Pot roast
Zinc 1.08mg 6.66mg Pot roast
Copper 0.054mg 0.099mg Pot roast
Manganese 0.021mg 0.01mg Chicken breast
Selenium 26.2µg 27µg Pot roast
Vitamin A 23IU 0IU Chicken breast
Vitamin A RAE 7µg 0µg Chicken breast
Vitamin E 0.42mg 0.51mg Pot roast
Vitamin D 5IU 8IU Pot roast
Vitamin D 0.1µg 0.2µg Pot roast
Vitamin B1 0.079mg 0.059mg Chicken breast
Vitamin B2 0.125mg 0.171mg Pot roast
Vitamin B3 14.782mg 4.105mg Chicken breast
Vitamin B5 1.04mg 0.571mg Chicken breast
Vitamin B6 0.64mg 0.283mg Chicken breast
Folate 4µg 9µg Pot roast
Vitamin B12 0.37µg 2.13µg Pot roast
Vitamin K 2.4µg 1.8µg Chicken breast
Tryptophan 0.39mg 0.19mg Chicken breast
Threonine 1.412mg 1.156mg Chicken breast
Isoleucine 1.765mg 1.317mg Chicken breast
Leucine 2.509mg 2.302mg Chicken breast
Lysine 2.836mg 2.446mg Chicken breast
Methionine 0.925mg 0.754mg Chicken breast
Phenylalanine 1.328mg 1.143mg Chicken breast
Valine 1.659mg 1.436mg Chicken breast
Histidine 1.037mg 0.924mg Chicken breast
Cholesterol 91mg 116mg Chicken breast
Saturated Fat 1.29g 7.548g Chicken breast
Omega-3 - DHA 0.03g 0g Chicken breast
Omega-3 - EPA 0.01g 0g Chicken breast
Omega-3 - DPA 0.02g 0g Chicken breast
Monounsaturated Fat 1.72g 8.175g Pot roast
Polyunsaturated fat 1.07g 0.708g Chicken breast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chicken breast Pot roast
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
50%
Chicken breast
44%
Pot roast
Minerals Daily Need Coverage Score
40%
Chicken breast
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?
Chicken breast
Chicken breast is lower in Cholesterol (difference - 25mg)
Which food is lower in Saturated Fat?
Chicken breast
Chicken breast is lower in Saturated Fat (difference - 6.258g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.