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Beef vs. Pot roast — In-Depth Nutrition Comparison

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Significant differences between beef and pot roast

  • Beef has more vitamin B12, vitamin B6, vitamin B2, phosphorus, vitamin B3, and iron; however, pot roast is richer in zinc and choline.
  • Beef covers your daily vitamin B12 needs 87% more than pot roast.
  • Pot roast has 2 times less vitamin B6 than beef. Beef has 0.669mg of vitamin B6, while pot roast has 0.283mg.
  • Beef contains less cholesterol.

Specific food types used in this comparison are Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Beef vs Pot roast 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.
Beef
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Contains more PotassiumPotassium +52.4%
Contains more IronIron +25.6%
Contains more PhosphorusPhosphorus +48.9%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +23.1%
Contains more ZincZinc +80%
Contains less SodiumSodium -13%
Contains more ManganeseManganese +11.1%
~equal in Copper ~0.099mg
~equal in Selenium ~27µg

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
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +25.4%
Contains more Vitamin B2Vitamin B2 +133.9%
Contains more Vitamin B3Vitamin B3 +40.3%
Contains more Vitamin B6Vitamin B6 +136.4%
Contains more Vitamin B12Vitamin B12 +97.7%
Contains more Vitamin EVitamin E +104%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B5Vitamin B5 +18.7%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +28.6%
Contains more CholineCholine +45.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Beef Pot roast DV% diff.
Vitamin B12 4.21µg 2.13µg 87%
Vitamin B6 0.669mg 0.283mg 30%
Zinc 3.7mg 6.66mg 27%
Saturated fat 2.595g 7.548g 23%
Fats 6.54g 19.17g 19%
Vitamin B2 0.4mg 0.171mg 18%
Monounsaturated fat 2.734g 8.175g 14%
Phosphorus 259mg 174mg 12%
Cholesterol 85mg 116mg 10%
Vitamin B3 5.76mg 4.105mg 10%
Iron 3.04mg 2.42mg 8%
Choline 75.6mg 110.2mg 6%
Calories 169kcal 297kcal 6%
Potassium 352mg 231mg 4%
Selenium 25.4µg 27µg 3%
Protein 27.55g 28.94g 3%
Vitamin E 0.25mg 0.51mg 2%
Vitamin B5 0.481mg 0.571mg 2%
Polyunsaturated fat 0.532g 0.708g 1%
Vitamin D 0.1µg 0.2µg 1%
Vitamin B1 0.074mg 0.059mg 1%
Vitamin D 3IU 8IU 1%
Folate 7µg 9µg 1%
Magnesium 14mg 19mg 1%
Calcium 13mg 16mg 0%
Copper 0.097mg 0.099mg 0%
Sodium 54mg 47mg 0%
Vitamin A 2µg 0µg 0%
Manganese 0.009mg 0.01mg 0%
Vitamin K 1.6µg 1.8µg 0%
Trans fat 0.375g N/A
Tryptophan 0.359mg 0.19mg 0%
Threonine 1.534mg 1.156mg 0%
Isoleucine 1.52mg 1.317mg 0%
Leucine 2.833mg 2.302mg 0%
Lysine 3.178mg 2.446mg 0%
Methionine 0.871mg 0.754mg 0%
Phenylalanine 1.299mg 1.143mg 0%
Valine 1.603mg 1.436mg 0%
Histidine 1.244mg 0.924mg 0%
Omega-3 - EPA 0.002g 0g N/A
Omega-3 - DHA 0.002g 0g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0.011g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more WaterWater +26.6%
Contains more OtherOther +-2100%
Contains more FatsFats +193.1%
~equal in Protein ~28.94g
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -65.6%
Contains more Mono. FatMonounsaturated fat +199%
Contains more Poly. FatPolyunsaturated fat +33.1%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.