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.
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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.
| Contains more MagnesiumMagnesium | +21.1% |
| Contains more CalciumCalcium | +25% |
| Contains more PotassiumPotassium | +46.8% |
| Contains more PhosphorusPhosphorus | +20.7% |
| Contains more IronIron | +39.1% |
| Contains more CopperCopper | +20.7% |
| Contains more ZincZinc | +35.9% |
| Contains less SodiumSodium | -16.1% |
| Contains more ManganeseManganese | +11.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +27.1% |
| Contains more Vitamin B3Vitamin B3 | +79.4% |
| Contains more Vitamin B6Vitamin B6 | +104.6% |
| Contains more Vitamin EVitamin E | +34.2% |
| Contains more Vitamin B2Vitamin B2 | +28.6% |
| Contains more Vitamin B12Vitamin B12 | +30.7% |
| Contains more Vitamin KVitamin K | +28.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.579mg | 0.283mg | 23% |
| Vitamin B12 | 1.63µg | 2.13µg | 21% |
| Vitamin B3 | 7.363mg | 4.105mg | 20% |
| Saturated fat | 3.395g | 7.548g | 19% |
| Fats | 8.23g | 19.17g | 17% |
| Zinc | 4.9mg | 6.66mg | 16% |
| Cholesterol | 79mg | 116mg | 12% |
| Monounsaturated fat | 3.317g | 8.175g | 12% |
| Iron | 1.74mg | 2.42mg | 9% |
| Phosphorus | 210mg | 174mg | 5% |
| Calories | 192kcal | 297kcal | 5% |
| Selenium | 29.4µg | 27µg | 4% |
| Protein | 27.66g | 28.94g | 3% |
| Potassium | 339mg | 231mg | 3% |
| Polyunsaturated fat | 0.322g | 0.708g | 3% |
| Vitamin B2 | 0.133mg | 0.171mg | 3% |
| Copper | 0.082mg | 0.099mg | 2% |
| Vitamin B1 | 0.075mg | 0.059mg | 1% |
| Vitamin D | 0.2µg | 1% | |
| Vitamin B5 | 0.545mg | 0.571mg | 1% |
| Vitamin E | 0.38mg | 0.51mg | 1% |
| Choline | 105.4mg | 110.2mg | 1% |
| Magnesium | 23mg | 19mg | 1% |
| Vitamin D | 8IU | 1% | |
| Calcium | 20mg | 16mg | 0% |
| Sodium | 56mg | 47mg | 0% |
| Manganese | 0.009mg | 0.01mg | 0% |
| Vitamin K | 1.4µg | 1.8µg | 0% |
| Folate | 9µg | 9µg | 0% |
| Tryptophan | 0.182mg | 0.19mg | 0% |
| Threonine | 1.105mg | 1.156mg | 0% |
| Isoleucine | 1.259mg | 1.317mg | 0% |
| Leucine | 2.201mg | 2.302mg | 0% |
| Lysine | 2.338mg | 2.446mg | 0% |
| Methionine | 0.72mg | 0.754mg | 0% |
| Phenylalanine | 1.093mg | 1.143mg | 0% |
| Valine | 1.372mg | 1.436mg | 0% |
| Histidine | 0.883mg | 0.924mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Protein:
28.94 g
Fats:
19.17 g
Carbs:
0 g
Water:
51.9 g
Other:
0 g
| Contains more WaterWater | +23.6% |
| Contains more FatsFats | +132.9% |
~equal in
Protein
~28.94g
~equal in
Carbs
~0g
~equal in
Other
~-0.01g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.395 g
Monounsaturated fat:
Mono. Fat
3.317 g
Polyunsaturated fat:
Poly. Fat
0.322 g
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 | -55% |
| Contains more Mono. FatMonounsaturated fat | +146.5% |
| Contains more Poly. FatPolyunsaturated fat | +119.9% |
