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  6. Pot roast vs. T bone steak

Pot roast vs. T bone steak — In-Depth Nutrition Comparison

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How are Pot roast and T bone steak different?

  • Pot roast is higher in Zinc, Vitamin B12, and Choline, however, T bone steak is richer in Vitamin B6, Iron, Vitamin B3, Vitamin B2, and Selenium.
  • Daily need coverage for Vitamin B6 from T bone steak is 37% higher.
  • Pot roast contains 2 times more Choline than T bone steak. While Pot roast contains 110.2mg of Choline, T bone steak contains only 66.1mg.
  • T bone steak has less Saturated Fat.

Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled are the varieties used in this article.

Infographic

Pot roast vs T bone steak infographic
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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
T bone steak
T bone steak
Contains less Sodium -30.9%
Contains more Zinc +42%
Contains more Copper +25.3%
Contains more Manganese +150%
Contains more Calcium +18.8%
Contains more Iron +47.5%
Contains more Phosphorus +20.7%
Contains more Potassium +21.2%
Contains more Selenium +12.6%
Equal in Magnesium - 20
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
T bone steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 134% 15% 90% 25% 9% 128% 27% 1% 166%
Contains less Sodium -30.9%
Contains more Zinc +42%
Contains more Copper +25.3%
Contains more Manganese +150%
Contains more Calcium +18.8%
Contains more Iron +47.5%
Contains more Phosphorus +20.7%
Contains more Potassium +21.2%
Contains more Selenium +12.6%
Equal in Magnesium - 20

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
7
:
4
T bone steak
T bone steak
Contains more Vitamin E +264.3%
Contains more Vitamin D +100%
Contains more Vitamin B5 +86%
Contains more Folate +28.6%
Contains more Vitamin B12 +12.7%
Contains more Vitamin K +20%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B3 +53.3%
Contains more Vitamin B6 +167.8%
Equal in Vitamin B1 - 0.057
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%
T bone steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 3% 0% 15% 63% 118% 19% 175% 6% 237% 4%
Contains more Vitamin E +264.3%
Contains more Vitamin D +100%
Contains more Vitamin B5 +86%
Contains more Folate +28.6%
Contains more Vitamin B12 +12.7%
Contains more Vitamin K +20%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +57.9%
Contains more Vitamin B3 +53.3%
Contains more Vitamin B6 +167.8%
Equal in Vitamin B1 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pot roast
Pot roast
2
:
2
T bone steak
T bone steak
Contains more Fats +73.5%
Contains more Water +16.8%
Equal in Protein - 27.48
Equal in Other - 0.87
Pot roast
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
T bone steak
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Contains more Fats +73.5%
Contains more Water +16.8%
Equal in Protein - 27.48
Equal in Other - 0.87

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pot roast
Pot roast
2
:
1
T bone steak
T bone steak
Contains more Monounsaturated Fat +58.5%
Contains more Polyunsaturated fat +21.4%
Contains less Saturated Fat -39.1%
Pot roast
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
T bone steak
44% 50% 6%
Saturated Fat: 4.6 g
Monounsaturated Fat: 5.159 g
Polyunsaturated fat: 0.583 g
Contains more Monounsaturated Fat +58.5%
Contains more Polyunsaturated fat +21.4%
Contains less Saturated Fat -39.1%

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 T bone steak
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pot roast T bone steak Opinion
Protein 28.94g 27.48g Pot roast
Fats 19.17g 11.05g Pot roast
Calories 297kcal 217kcal Pot roast
Calcium 16mg 19mg T bone steak
Iron 2.42mg 3.57mg T bone steak
Magnesium 19mg 20mg T bone steak
Phosphorus 174mg 210mg T bone steak
Potassium 231mg 280mg T bone steak
Sodium 47mg 68mg Pot roast
Zinc 6.66mg 4.69mg Pot roast
Copper 0.099mg 0.079mg Pot roast
Manganese 0.01mg 0.004mg Pot roast
Selenium 27µg 30.4µg T bone steak
Vitamin A 0IU 5IU T bone steak
Vitamin A RAE 0µg 1µg T bone steak
Vitamin E 0.51mg 0.14mg Pot roast
Vitamin D 8IU 3IU Pot roast
Vitamin D 0.2µg 0.1µg Pot roast
Vitamin B1 0.059mg 0.057mg Pot roast
Vitamin B2 0.171mg 0.27mg T bone steak
Vitamin B3 4.105mg 6.292mg T bone steak
Vitamin B5 0.571mg 0.307mg Pot roast
Vitamin B6 0.283mg 0.758mg T bone steak
Folate 9µg 7µg Pot roast
Vitamin B12 2.13µg 1.89µg Pot roast
Vitamin K 1.8µg 1.5µg Pot roast
Tryptophan 0.19mg 0.325mg T bone steak
Threonine 1.156mg 1.349mg T bone steak
Isoleucine 1.317mg 1.343mg T bone steak
Leucine 2.302mg 2.46mg T bone steak
Lysine 2.446mg 2.74mg T bone steak
Methionine 0.754mg 0.762mg T bone steak
Phenylalanine 1.143mg 1.143mg
Valine 1.436mg 1.421mg Pot roast
Histidine 0.924mg 1.05mg T bone steak
Cholesterol 116mg 81mg T bone steak
Trans Fat 0.595g Pot roast
Saturated Fat 7.548g 4.6g T bone steak
Omega-3 - EPA 0g 0.002g T bone steak
Omega-3 - DPA 0g 0.013g T bone steak
Monounsaturated Fat 8.175g 5.159g Pot roast
Polyunsaturated fat 0.708g 0.583g Pot roast
Omega-6 - Eicosadienoic acid 0.002g T bone steak
Omega-6 - Linoleic acid 0.373g T bone steak
Omega-3 - ALA 0.02g T bone steak
Omega-6 - Dihomo-gamma-linoleic acid 0.019g T bone steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast T bone steak
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
53%
T bone steak
Minerals Daily Need Coverage Score
57%
Pot roast
60%
T bone steak

Comparison summary

Which food is lower in Cholesterol?
T bone steak
T bone steak is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated Fat?
T bone steak
T bone steak is lower in Saturated Fat (difference - 2.948g)
Which food is richer in minerals?
T bone steak
T bone steak is relatively richer in minerals
Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 21mg)
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 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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.