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  6. Pot roast vs. Pork loin

Pot roast vs. Pork loin — In-Depth Nutrition Comparison

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Summary of differences between Pot roast and Pork loin

  • Pot roast has more Vitamin B12, Zinc, Iron, and Choline, while Pork loin has more Vitamin B1, Vitamin B6, Selenium, and Vitamin B2.
  • Pork loin covers your daily need of Vitamin B1 70% more than Pot roast.
  • Pot roast contains 4 times more Vitamin B12 than Pork loin. While Pot roast contains 2.13µg of Vitamin B12, Pork loin contains only 0.53µg.
  • The amount of Cholesterol in Pork loin is lower.

These are the specific foods used in this comparison Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Pork, fresh, loin, whole, separable lean and fat, raw.

Infographic

Pot roast vs Pork loin 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
4
:
6
Pork loin
Pork loin
Contains more Iron +206.3%
Contains more Zinc +282.8%
Contains more Copper +76.8%
Contains more Calcium +12.5%
Contains more Magnesium +10.5%
Contains more Phosphorus +13.2%
Contains more Potassium +54.1%
Contains more Selenium +23%
Equal in Sodium - 50
Equal in Manganese - 0.011
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Pork loin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 30% 15% 85% 32% 7% 48% 19% 2% 182%
Contains more Iron +206.3%
Contains more Zinc +282.8%
Contains more Copper +76.8%
Contains more Calcium +12.5%
Contains more Magnesium +10.5%
Contains more Phosphorus +13.2%
Contains more Potassium +54.1%
Contains more Selenium +23%
Equal in Sodium - 50
Equal in Manganese - 0.011

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
4
:
8
Pork loin
Pork loin
Contains more Vitamin E +142.9%
Contains more Folate +800%
Contains more Vitamin B12 +301.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1427.1%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +11.6%
Contains more Vitamin B5 +26.6%
Contains more Vitamin B6 +66.8%
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%
Pork loin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 15% 2% 226% 58% 86% 44% 109% 1% 67% 0%
Contains more Vitamin E +142.9%
Contains more Folate +800%
Contains more Vitamin B12 +301.9%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin D +150%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1427.1%
Contains more Vitamin B2 +45%
Contains more Vitamin B3 +11.6%
Contains more Vitamin B5 +26.6%
Contains more Vitamin B6 +66.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pot roast
Pot roast
2
:
2
Pork loin
Pork loin
Contains more Protein +46.6%
Contains more Fats +52.4%
Contains more Water +28.9%
Equal in Other - 0.76
Pot roast
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Pork loin
20% 13% 67%
Protein: 19.74 g
Fats: 12.58 g
Carbs: 0 g
Water: 66.92 g
Other: 0.76 g
Contains more Protein +46.6%
Contains more Fats +52.4%
Contains more Water +28.9%
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pot roast
Pot roast
1
:
2
Pork loin
Pork loin
Contains more Monounsaturated Fat +45.7%
Contains less Saturated Fat -42.2%
Contains more Polyunsaturated fat +89.3%
Pot roast
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Pork loin
39% 50% 12%
Saturated Fat: 4.36 g
Monounsaturated Fat: 5.61 g
Polyunsaturated fat: 1.34 g
Contains more Monounsaturated Fat +45.7%
Contains less Saturated Fat -42.2%
Contains more Polyunsaturated fat +89.3%

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 Pork loin
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pot roast Pork loin Opinion
Protein 28.94g 19.74g Pot roast
Fats 19.17g 12.58g Pot roast
Calories 297kcal 198kcal Pot roast
Calcium 16mg 18mg Pork loin
Iron 2.42mg 0.79mg Pot roast
Magnesium 19mg 21mg Pork loin
Phosphorus 174mg 197mg Pork loin
Potassium 231mg 356mg Pork loin
Sodium 47mg 50mg Pot roast
Zinc 6.66mg 1.74mg Pot roast
Copper 0.099mg 0.056mg Pot roast
Manganese 0.01mg 0.011mg Pork loin
Selenium 27µg 33.2µg Pork loin
Vitamin A 0IU 7IU Pork loin
Vitamin A RAE 0µg 2µg Pork loin
Vitamin E 0.51mg 0.21mg Pot roast
Vitamin D 8IU 21IU Pork loin
Vitamin D 0.2µg 0.5µg Pork loin
Vitamin C 0mg 0.6mg Pork loin
Vitamin B1 0.059mg 0.901mg Pork loin
Vitamin B2 0.171mg 0.248mg Pork loin
Vitamin B3 4.105mg 4.58mg Pork loin
Vitamin B5 0.571mg 0.723mg Pork loin
Vitamin B6 0.283mg 0.472mg Pork loin
Folate 9µg 1µg Pot roast
Vitamin B12 2.13µg 0.53µg Pot roast
Vitamin K 1.8µg 0µg Pot roast
Tryptophan 0.19mg 0.244mg Pork loin
Threonine 1.156mg 0.891mg Pot roast
Isoleucine 1.317mg 0.91mg Pot roast
Leucine 2.302mg 1.572mg Pot roast
Lysine 2.446mg 1.766mg Pot roast
Methionine 0.754mg 0.514mg Pot roast
Phenylalanine 1.143mg 0.785mg Pot roast
Valine 1.436mg 1.064mg Pot roast
Histidine 0.924mg 0.77mg Pot roast
Cholesterol 116mg 63mg Pork loin
Saturated Fat 7.548g 4.36g Pork loin
Monounsaturated Fat 8.175g 5.61g Pot roast
Polyunsaturated fat 0.708g 1.34g Pork loin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Pork loin
Low Fats diet ok
Low Carbs diet Equal
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
51%
Pork loin
Minerals Daily Need Coverage Score
57%
Pot roast
42%
Pork loin

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 3mg)
Which food is lower in Cholesterol?
Pork loin
Pork loin is lower in Cholesterol (difference - 53mg)
Which food is lower in Saturated Fat?
Pork loin
Pork loin is lower in Saturated Fat (difference - 3.188g)
Which food is richer in minerals?
Pork loin
Pork loin is relatively richer in minerals
Which food is richer in vitamins?
Pork loin
Pork loin is relatively richer in vitamins
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 ($)

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. Pork loin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167818/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.