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Fajita vs. Pot roast — In-Depth Nutrition Comparison

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What are the main differences between fajita and pot roast?

  • Fajita is richer in phosphorus and vitamin B6, yet pot roast is richer in vitamin B12, zinc, selenium, iron, and choline.
  • Pot roast's daily need coverage for vitamin B12 is 66% higher.
  • Fajita has 17 times more sodium than pot roast. Fajita has 799mg of sodium, while pot roast has 47mg.
  • Pot roast has a lower glycemic index than fajita.

We used USDA Commodity, chicken fajita strips, frozen and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised types in this comparison.

Infographic

Fajita 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.
Fajita
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
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 +15.8%
Contains more PotassiumPotassium +22.9%
Contains more PhosphorusPhosphorus +59.2%
Contains more ManganeseManganese +560%
Contains more CalciumCalcium +23.1%
Contains more IronIron +144.4%
Contains more CopperCopper +230%
Contains more ZincZinc +386.1%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +61.7%

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.
Fajita
5
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% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
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 B1Vitamin B1 +69.5%
Contains more Vitamin B2Vitamin B2 +24.6%
Contains more Vitamin B3Vitamin B3 +16.4%
Contains more Vitamin B5Vitamin B5 +27.1%
Contains more Vitamin B6Vitamin B6 +36.7%
Contains more Vitamin EVitamin E +131.8%
Contains more Vitamin B12Vitamin B12 +294.4%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +125%
Contains more CholineCholine +62.5%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Fajita Pot roast DV% diff.
Vitamin B12 0.54µg 2.13µg 66%
Zinc 1.37mg 6.66mg 48%
Sodium 799mg 47mg 33%
Saturated fat 1.596g 7.548g 27%
Fats 5.73g 19.17g 21%
Protein 18.56g 28.94g 21%
Selenium 16.7µg 27µg 19%
Iron 0.99mg 2.42mg 18%
Monounsaturated fat 2.333g 8.175g 15%
Phosphorus 277mg 174mg 15%
Cholesterol 88mg 116mg 9%
Calories 135kcal 297kcal 8%
Choline 67.8mg 110.2mg 8%
Vitamin B6 0.387mg 0.283mg 8%
Copper 0.03mg 0.099mg 8%
Vitamin B3 4.779mg 4.105mg 4%
Vitamin B1 0.1mg 0.059mg 3%
Vitamin B2 0.213mg 0.171mg 3%
Vitamin B5 0.726mg 0.571mg 3%
Polyunsaturated fat 1.089g 0.708g 3%
Manganese 0.066mg 0.01mg 2%
Vitamin E 0.22mg 0.51mg 2%
Potassium 284mg 231mg 2%
Vitamin D 0.2µg 1%
Magnesium 22mg 19mg 1%
Vitamin K 0.2µg 1.8µg 1%
Folate 4µg 9µg 1%
Vitamin D 8IU 1%
Carbs 2.23g 0g 1%
Net carbs 2.23g 0g N/A
Calcium 13mg 16mg 0%
Tryptophan 0.2mg 0.19mg 0%
Threonine 0.452mg 1.156mg 0%
Isoleucine 0.813mg 1.317mg 0%
Leucine 1.56mg 2.302mg 0%
Lysine 1.857mg 2.446mg 0%
Methionine 0.552mg 0.754mg 0%
Phenylalanine 0.763mg 1.143mg 0%
Valine 0.847mg 1.436mg 0%
Histidine 0.68mg 0.924mg 0%
Omega-3 - DPA 0.007g 0g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fajita
3
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +36%
Contains more OtherOther +-28900%
Contains more ProteinProtein +55.9%
Contains more FatsFats +234.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fajita
2
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 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 -78.9%
Contains more Poly. FatPolyunsaturated fat +53.8%
Contains more Mono. FatMonounsaturated fat +250.4%

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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. 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.