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  6. Pot roast vs. Chicken breast

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

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

  • Pot roast is richer in Vitamin B12, Zinc, and Iron, yet Chicken breast is richer in Vitamin B3, Vitamin B6, Phosphorus, and Vitamin B5.
  • Pot roast's daily need coverage for Vitamin B12 is 73% higher.
  • Pot roast has 6 times more Zinc than Chicken breast. Pot roast has 6.66mg of Zinc, while Chicken breast has 1.08mg.
  • Chicken breast contains less Saturated Fat.

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

Infographic

Pot roast vs Chicken breast 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.
Pot roast
Pot roast
5
:
4
Chicken breast
Chicken breast
Contains more Iron +112.3%
Contains less Sodium -40.5%
Contains more Zinc +516.7%
Contains more Copper +83.3%
Contains more Magnesium +63.2%
Contains more Phosphorus +41.4%
Contains more Potassium +19.5%
Contains more Manganese +110%
Equal in Calcium - 16
Equal in Selenium - 26.2
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Chicken breast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 43% 23% 106% 25% 11% 30% 18% 3% 143%
Contains more Iron +112.3%
Contains less Sodium -40.5%
Contains more Zinc +516.7%
Contains more Copper +83.3%
Contains more Magnesium +63.2%
Contains more Phosphorus +41.4%
Contains more Potassium +19.5%
Contains more Manganese +110%
Equal in Calcium - 16
Equal in Selenium - 26.2

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.
Pot roast
Pot roast
5
:
6
Chicken breast
Chicken breast
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%
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%
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%
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%
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%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pot roast
Pot roast
1
:
4
Chicken breast
Chicken breast
Contains more Fats +307%
Contains more Protein +15.5%
Contains more Carbs +∞%
Contains more Water +16%
Equal in Other - 1.13
Pot roast
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
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
Contains more Fats +307%
Contains more Protein +15.5%
Contains more Carbs +∞%
Contains more Water +16%
Equal in Other - 1.13

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pot roast
Pot roast
1
:
2
Chicken breast
Chicken breast
Contains more Monounsaturated Fat +375.3%
Contains less Saturated Fat -82.9%
Contains more Polyunsaturated fat +51.1%
Pot roast
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Chicken breast
32% 42% 26%
Saturated Fat: 1.29 g
Monounsaturated Fat: 1.72 g
Polyunsaturated fat: 1.07 g
Contains more Monounsaturated Fat +375.3%
Contains less Saturated Fat -82.9%
Contains more Polyunsaturated fat +51.1%

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Chicken breast
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
44%
Pot roast
50%
Chicken breast
Minerals Daily Need Coverage Score
57%
Pot roast
40%
Chicken breast

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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/nutrients
  2. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.