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

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What are the main differences between chicken breast and pot roast?

  • Chicken breast is richer in vitamin B3, vitamin B6, phosphorus, and vitamin B5, yet pot roast is richer in vitamin B12, zinc, and iron.
  • Pot roast's daily need coverage for vitamin B12 is 73% higher.
  • Chicken breast has 4 times more vitamin B3 than pot roast. Chicken breast has 14.782mg of vitamin B3, while pot roast has 4.105mg.
  • Chicken breast contains less cholesterol.

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

Infographic

Chicken breast 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 22% 4.8% 24% 43% 18% 29% 105% 10% 2.7% 143%
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 +63.2%
Contains more PotassiumPotassium +19.5%
Contains more PhosphorusPhosphorus +41.4%
Contains more ManganeseManganese +110%
Contains more IronIron +112.3%
Contains more CopperCopper +83.3%
Contains more ZincZinc +516.7%
Contains less SodiumSodium -40.5%
~equal in Calcium ~16mg
~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% 2.3% 8.4% 1.5% 20% 29% 277% 62% 148% 46% 6% 3% 52%
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 +33.9%
Contains more Vitamin B3Vitamin B3 +260.1%
Contains more Vitamin B5Vitamin B5 +82.1%
Contains more Vitamin B6Vitamin B6 +126.1%
Contains more Vitamin KVitamin K +33.3%
Contains more Vitamin EVitamin E +21.4%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B2Vitamin B2 +36.8%
Contains more Vitamin B12Vitamin B12 +475.7%
Contains more FolateFolate +125%
Contains more CholineCholine +14.9%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Chicken breast Pot roast DV% diff.
Vitamin B12 0.37µg 2.13µg 73%
Vitamin B3 14.782mg 4.105mg 67%
Zinc 1.08mg 6.66mg 51%
Saturated fat 1.29g 7.548g 28%
Vitamin B6 0.64mg 0.283mg 27%
Fats 4.71g 19.17g 22%
Monounsaturated fat 1.72g 8.175g 16%
Iron 1.14mg 2.42mg 16%
Phosphorus 246mg 174mg 10%
Vitamin B5 1.04mg 0.571mg 9%
Protein 33.44g 28.94g 9%
Cholesterol 91mg 116mg 8%
Calories 187kcal 297kcal 6%
Copper 0.054mg 0.099mg 5%
Vitamin B2 0.125mg 0.171mg 4%
Magnesium 31mg 19mg 3%
Choline 95.9mg 110.2mg 3%
Polyunsaturated fat 1.07g 0.708g 2%
Vitamin B1 0.079mg 0.059mg 2%
Vitamin D 0.1µg 0.2µg 1%
Sodium 79mg 47mg 1%
Selenium 26.2µg 27µg 1%
Vitamin E 0.42mg 0.51mg 1%
Potassium 276mg 231mg 1%
Vitamin A 7µg 0µg 1%
Vitamin K 2.4µg 1.8µg 1%
Folate 4µg 9µg 1%
Carbs 0.51g 0g 0%
Net carbs 0.51g 0g N/A
Vitamin D 5IU 8IU 0%
Calcium 16mg 16mg 0%
Manganese 0.021mg 0.01mg 0%
Tryptophan 0.39mg 0.19mg 0%
Threonine 1.412mg 1.156mg 0%
Isoleucine 1.765mg 1.317mg 0%
Leucine 2.509mg 2.302mg 0%
Lysine 2.836mg 2.446mg 0%
Methionine 0.925mg 0.754mg 0%
Phenylalanine 1.328mg 1.143mg 0%
Valine 1.659mg 1.436mg 0%
Histidine 1.037mg 0.924mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.03g 0g N/A
Omega-3 - DPA 0.02g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
33% 5% 60%
Protein: 33.44 g
Fats: 4.71 g
Carbs: 0.51 g
Water: 60.21 g
Other: 1.13 g
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more ProteinProtein +15.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16%
Contains more OtherOther +-11400%
Contains more FatsFats +307%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 42% 26%
Saturated fat: Sat. Fat 1.29 g
Monounsaturated fat: Mono. Fat 1.72 g
Polyunsaturated fat: Poly. Fat 1.07 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 -82.9%
Contains more Poly. FatPolyunsaturated fat +51.1%
Contains more Mono. FatMonounsaturated fat +375.3%

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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. Chicken breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171078/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.