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Flank steak vs Pot roast - In-Depth Nutrition Comparison

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Differences between Flank steak and Pot roast

  • Flank steak has more Vitamin B6, Vitamin B3, and Phosphorus, while Pot roast has more Vitamin B12, Zinc, Iron, and Monounsaturated Fat.
  • Flank steak's daily need coverage for Vitamin B6 is 23% higher.
  • Pot roast contains 2 times less Vitamin B3 than Flank steak. Flank steak contains 7.363mg of Vitamin B3, while Pot roast contains 4.105mg.
  • The amount of Cholesterol in Flank steak is lower.

The food types used in this comparison are Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Flank steak 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +25%
Contains more Magnesium +21.1%
Contains more Phosphorus +20.7%
Contains more Potassium +46.8%
Contains more Iron +39.1%
Contains less Sodium -16.1%
Contains more Zinc +35.9%
Contains more Copper +20.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 91% 14% 75% 21% 7% 182% 33%
Contains more Calcium +25%
Contains more Magnesium +21.1%
Contains more Phosphorus +20.7%
Contains more Potassium +46.8%
Contains more Iron +39.1%
Contains less Sodium -16.1%
Contains more Zinc +35.9%
Contains more Copper +20.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B1 +27.1%
Contains more Vitamin B3 +79.4%
Contains more Vitamin B6 +104.6%
Contains more Vitamin E +34.2%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B12 +30.7%
Contains more Vitamin K +28.6%
Equal in Vitamin B5 - 0.571
Equal in Folate - 9
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
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%
Contains more Vitamin B1 +27.1%
Contains more Vitamin B3 +79.4%
Contains more Vitamin B6 +104.6%
Contains more Vitamin E +34.2%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B12 +30.7%
Contains more Vitamin K +28.6%
Equal in Vitamin B5 - 0.571
Equal in Folate - 9

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flank steak Pot roast
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flank steak Pot roast Opinion
Net carbs 0g 0g
Protein 27.66g 28.94g Pot roast
Fats 8.23g 19.17g Pot roast
Carbs 0g 0g
Calories 192kcal 297kcal Pot roast
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 20mg 16mg Flank steak
Iron 1.74mg 2.42mg Pot roast
Magnesium 23mg 19mg Flank steak
Phosphorus 210mg 174mg Flank steak
Potassium 339mg 231mg Flank steak
Sodium 56mg 47mg Pot roast
Zinc 4.9mg 6.66mg Pot roast
Copper 0.082mg 0.099mg Pot roast
Vitamin A 0IU 0IU
Vitamin E 0.38mg 0.51mg Pot roast
Vitamin D IU 8IU Pot roast
Vitamin D µg 0.2µg Pot roast
Vitamin C 0mg 0mg
Vitamin B1 0.075mg 0.059mg Flank steak
Vitamin B2 0.133mg 0.171mg Pot roast
Vitamin B3 7.363mg 4.105mg Flank steak
Vitamin B5 0.545mg 0.571mg Pot roast
Vitamin B6 0.579mg 0.283mg Flank steak
Folate 9µg 9µg
Vitamin B12 1.63µg 2.13µg Pot roast
Vitamin K 1.4µg 1.8µg Pot roast
Tryptophan 0.182mg 0.19mg Pot roast
Threonine 1.105mg 1.156mg Pot roast
Isoleucine 1.259mg 1.317mg Pot roast
Leucine 2.201mg 2.302mg Pot roast
Lysine 2.338mg 2.446mg Pot roast
Methionine 0.72mg 0.754mg Pot roast
Phenylalanine 1.093mg 1.143mg Pot roast
Valine 1.372mg 1.436mg Pot roast
Histidine 0.883mg 0.924mg Pot roast
Cholesterol 79mg 116mg Flank steak
Trans Fat g g
Saturated Fat 3.395g 7.548g Flank steak
Monounsaturated Fat 3.317g 8.175g Pot roast
Polyunsaturated fat 0.322g 0.708g Pot roast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flank steak Pot roast
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
48
Flank steak
44
Pot roast
Mineral Summary Score
47
Flank steak
53
Pot roast

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
166%
Flank steak
174%
Pot roast
Carbohydrates
0%
Flank steak
0%
Pot roast
Fats
38%
Flank steak
88%
Pot roast

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 37mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 4.153g)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.