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  6. Beefsteak raw vs. Pot roast

Beefsteak raw vs. Pot roast — In-Depth Nutrition Comparison

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What are the differences between beefsteak raw and pot roast?

  • Beefsteak raw is higher in vitamin B12, vitamin B6, phosphorus, and vitamin B3, yet pot roast is higher in zinc and iron.
  • Pot roast's daily need coverage for saturated fat is 28% more.
  • Beefsteak raw has 2 times more vitamin B6 than pot roast. While beefsteak raw has 0.543mg of vitamin B6, pot roast has only 0.283mg.
  • The amount of cholesterol in beefsteak raw is lower.

We used Beef, loin, top sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised types in this article.

Infographic

Beefsteak raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
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 MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +62.3%
Contains more PhosphorusPhosphorus +26.4%
Contains more CalciumCalcium +220%
Contains more IronIron +21%
Contains more CopperCopper +25.3%
Contains more ZincZinc +25.7%
Contains less SodiumSodium -14.5%
~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.
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% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
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 +27.1%
Contains more Vitamin B3Vitamin B3 +23%
Contains more Vitamin B6Vitamin B6 +91.9%
Contains more Vitamin B12Vitamin B12 +26.3%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +200%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.171mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 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 +40.5%
Contains more OtherOther +-3400%
Contains more ProteinProtein +35.4%
Contains more FatsFats +257.6%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 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 -75.2%
Contains more Mono. FatMonounsaturated fat +247.3%
Contains more Poly. FatPolyunsaturated fat +274.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Beefsteak raw Pot roast DV% diff.
Saturated fat 1.875g 7.548g 26%
Vitamin B12 2.69µg 2.13µg 23%
Fats 5.36g 19.17g 21%
Choline 110.2mg 20%
Vitamin B6 0.543mg 0.283mg 20%
Cholesterol 67mg 116mg 16%
Monounsaturated fat 2.354g 8.175g 15%
Protein 21.38g 28.94g 15%
Zinc 5.3mg 6.66mg 12%
Vitamin B5 0.571mg 11%
Calories 134kcal 297kcal 8%
Phosphorus 220mg 174mg 7%
Vitamin B3 5.048mg 4.105mg 6%
Iron 2mg 2.42mg 5%
Potassium 375mg 231mg 4%
Polyunsaturated fat 0.189g 0.708g 3%
Vitamin E 0.51mg 3%
Selenium 27.9µg 27µg 2%
Folate 3µg 9µg 2%
Copper 0.079mg 0.099mg 2%
Vitamin D 3IU 8IU 1%
Magnesium 25mg 19mg 1%
Calcium 5mg 16mg 1%
Vitamin B2 0.182mg 0.171mg 1%
Vitamin B1 0.075mg 0.059mg 1%
Vitamin D 0.1µg 0.2µg 1%
Sodium 55mg 47mg 0%
Vitamin A 2µg 0µg 0%
Manganese 0.01mg 0%
Vitamin K 1.5µg 1.8µg 0%
Trans fat 0.253g N/A
Tryptophan 0.262mg 0.19mg 0%
Threonine 1.099mg 1.156mg 0%
Isoleucine 1.09mg 1.317mg 0%
Leucine 2.011mg 2.302mg 0%
Lysine 2.247mg 2.446mg 0%
Methionine 0.621mg 0.754mg 0%
Phenylalanine 0.931mg 1.143mg 0%
Valine 1.152mg 1.436mg 0%
Histidine 0.868mg 0.924mg 0%
Omega-3 - DPA 0.008g 0g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

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

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
48%
Beefsteak raw
45%
Pot roast
Minerals Daily Need Coverage Score
55%
Beefsteak raw
57%
Pot roast

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 8mg)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Beefsteak raw
Beefsteak raw is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated fat?
Beefsteak raw
Beefsteak raw is lower in Saturated fat (difference - 5.673g)
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 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. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.