Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Flank steak vs Pot roast - In-Depth Nutrition Comparison

Compare

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

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 11% 6% 15% 40% 77% 35% 66% 267% 5% 7%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
166%
Flank steak
174%
Pot roast
Carbohydrates
0%
Flank steak
0%
Pot roast
Fats
38%
Flank steak
88%
Pot roast

Comparison summary table

Pay attention at 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 Sugars Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

People also compare

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 Sugars?
?
The foods are relatively equal in Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flank steak Pot roast Opinion
Calories 192 297 Pot roast
Protein 27.66 28.94 Pot roast
Fats 8.23 19.17 Pot roast
Vitamin C 0 0
Carbs 0 0
Cholesterol 79 116 Flank steak
Vitamin D 8 Pot roast
Iron 1.74 2.42 Pot roast
Calcium 20 16 Flank steak
Potassium 339 231 Flank steak
Magnesium 23 19 Flank steak
Sugars 0 0
Fiber 0 0
Copper 0.082 0.099 Pot roast
Zinc 4.9 6.66 Pot roast
Starch
Phosphorus 210 174 Flank steak
Sodium 56 47 Pot roast
Vitamin A 0 0
Vitamin E 0.38 0.51 Pot roast
Vitamin D 0.2 Pot roast
Vitamin B1 0.075 0.059 Flank steak
Vitamin B2 0.133 0.171 Pot roast
Vitamin B3 7.363 4.105 Flank steak
Vitamin B5 0.545 0.571 Pot roast
Vitamin B6 0.579 0.283 Flank steak
Vitamin B12 1.63 2.13 Pot roast
Vitamin K 1.4 1.8 Pot roast
Folate 9 9
Trans Fat
Saturated Fat 3.395 7.548 Flank steak
Monounsaturated Fat 3.317 8.175 Pot roast
Polyunsaturated fat 0.322 0.708 Pot roast
Tryptophan 0.182 0.19 Pot roast
Threonine 1.105 1.156 Pot roast
Isoleucine 1.259 1.317 Pot roast
Leucine 2.201 2.302 Pot roast
Lysine 2.338 2.446 Pot roast
Methionine 0.72 0.754 Pot roast
Phenylalanine 1.093 1.143 Pot roast
Valine 1.372 1.436 Pot roast
Histidine 0.883 0.924 Pot roast
Fructose

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 of 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.