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Hamburger vs. Pot roast — In-Depth Nutrition Comparison

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Summary of differences between hamburgers and pot roast

  • Hamburgers have more vitamin B1, folate, manganese, calcium, and vitamin B3, while pot roast has more zinc and vitamin B12.
  • Pot roast covers your daily need for zinc, 34% more than hamburgers.
  • Hamburgers contain 22 times more manganese than pot roast. While hamburgers contain 0.217mg of manganese, pot roast contains only 0.01mg.
  • The amount of sodium in pot roast is lower.
  • Pot roast has a lower glycemic index. The glycemic index of pot roast is 0, while the glycemic index of hamburgers is 66.

These are the specific foods used in this comparison Fast foods, hamburger; double, regular, patty; plain and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
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 CalciumCalcium +537.5%
Contains more IronIron +19%
Contains more ManganeseManganese +2070%
Contains more ZincZinc +132.1%
Contains more PhosphorusPhosphorus +27.9%
Contains less SodiumSodium -88.6%
~equal in Magnesium ~19mg
~equal in Potassium ~231mg
~equal in Copper ~0.099mg

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% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
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 +267.8%
Contains more Vitamin B2Vitamin B2 +46.2%
Contains more Vitamin B3Vitamin B3 +30.7%
Contains more FolateFolate +522.2%
Contains more Vitamin B5Vitamin B5 +84.2%
Contains more Vitamin B6Vitamin B6 +39.4%
Contains more Vitamin B12Vitamin B12 +47.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 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 OtherOther +-18000%
Contains more ProteinProtein +69.4%
Contains more FatsFats +33.5%
Contains more WaterWater +21.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 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 -32.5%
Contains more Mono. FatMonounsaturated fat +48.8%
Contains more Poly. FatPolyunsaturated fat +86.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hamburger Pot roast
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hamburger Pot roast DV% diff.
Selenium 27µg 49%
Zinc 2.87mg 6.66mg 34%
Vitamin B12 1.44µg 2.13µg 29%
Protein 17.08g 28.94g 24%
Cholesterol 47mg 116mg 23%
Choline 110.2mg 20%
Sodium 414mg 47mg 16%
Vitamin B1 0.217mg 0.059mg 13%
Folate 56µg 9µg 12%
Saturated fat 5.096g 7.548g 11%
Calcium 102mg 16mg 9%
Manganese 0.217mg 0.01mg 9%
Carbs 24.1g 0g 8%
Vitamin B3 5.365mg 4.105mg 8%
Monounsaturated fat 5.495g 8.175g 7%
Fats 14.36g 19.17g 7%
Iron 2.88mg 2.42mg 6%
Vitamin B6 0.203mg 0.283mg 6%
Vitamin B2 0.25mg 0.171mg 6%
Phosphorus 136mg 174mg 5%
Vitamin B5 0.31mg 0.571mg 5%
Fiber 0.9g 0g 4%
Fructose 2.03g 3%
Vitamin E 0.51mg 3%
Polyunsaturated fat 0.38g 0.708g 2%
Vitamin K 1.8µg 2%
Vitamin D 8IU 1%
Vitamin D 0.2µg 1%
Copper 0.091mg 0.099mg 1%
Calories 295kcal 297kcal 0%
Net carbs 23.2g 0g N/A
Magnesium 20mg 19mg 0%
Potassium 226mg 231mg 0%
Sugar 4.15g 0g N/A
Trans fat 0.814g N/A
Tryptophan 0.206mg 0.19mg 0%
Threonine 0.666mg 1.156mg 0%
Isoleucine 0.716mg 1.317mg 0%
Leucine 1.319mg 2.302mg 0%
Lysine 1.226mg 2.446mg 0%
Methionine 0.37mg 0.754mg 0%
Phenylalanine 0.677mg 1.143mg 0%
Valine 0.823mg 1.436mg 0%
Histidine 0.505mg 0.924mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hamburger Pot roast
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Hamburger
45%
Pot roast
Minerals Daily Need Coverage Score
42%
Hamburger
57%
Pot roast

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 367mg)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 66)
Which food is lower in Cholesterol?
Hamburger
Hamburger is lower in Cholesterol (difference - 69mg)
Which food is lower in Saturated fat?
Hamburger
Hamburger is lower in Saturated fat (difference - 2.452g)
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

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.