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Oats vs. Pot roast — In-Depth Nutrition Comparison

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Differences between oats and pot roast

  • Oats have more manganese, vitamin B1, copper, phosphorus, fiber, magnesium, and iron, while pot roast has more vitamin B12.
  • Oats' daily need coverage for manganese is 213% higher.
  • The amount of saturated fat in oats is lower.
  • Pot roast has a lower glycemic index. The glycemic index of pot roast is 0, while the glycemic index of oats is 59.

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

Infographic

Oats 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.
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 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 MagnesiumMagnesium +831.6%
Contains more CalciumCalcium +237.5%
Contains more PotassiumPotassium +85.7%
Contains more IronIron +95%
Contains more CopperCopper +532.3%
Contains more PhosphorusPhosphorus +200.6%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +49060%
Contains more ZincZinc +67.8%

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.
Oats
3
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% 191% 32% 18% 81% 27% 0% 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 +1193.2%
Contains more Vitamin B5Vitamin B5 +136.3%
Contains more FolateFolate +522.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +23%
Contains more Vitamin B3Vitamin B3 +327.2%
Contains more Vitamin B6Vitamin B6 +137.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Oats Pot roast DV% diff.
Manganese 4.916mg 0.01mg 213%
Vitamin B12 0µg 2.13µg 89%
Vitamin B1 0.763mg 0.059mg 59%
Copper 0.626mg 0.099mg 59%
Phosphorus 523mg 174mg 50%
Selenium 27µg 49%
Fiber 10.6g 0g 42%
Cholesterol 0mg 116mg 39%
Magnesium 177mg 19mg 38%
Saturated fat 1.217g 7.548g 29%
Iron 4.72mg 2.42mg 29%
Zinc 3.97mg 6.66mg 24%
Protein 16.89g 28.94g 24%
Carbs 66.27g 0g 22%
Choline 110.2mg 20%
Vitamin B3 0.961mg 4.105mg 20%
Fats 6.9g 19.17g 19%
Vitamin B5 1.349mg 0.571mg 16%
Monounsaturated fat 2.178g 8.175g 15%
Vitamin B6 0.119mg 0.283mg 13%
Folate 56µg 9µg 12%
Polyunsaturated fat 2.535g 0.708g 12%
Potassium 429mg 231mg 6%
Calories 389kcal 297kcal 5%
Calcium 54mg 16mg 4%
Vitamin E 0.51mg 3%
Vitamin B2 0.139mg 0.171mg 2%
Vitamin K 1.8µg 2%
Sodium 2mg 47mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 8IU 1%
Net carbs 55.67g 0g N/A
Tryptophan 0.234mg 0.19mg 0%
Threonine 0.575mg 1.156mg 0%
Isoleucine 0.694mg 1.317mg 0%
Leucine 1.284mg 2.302mg 0%
Lysine 0.701mg 2.446mg 0%
Methionine 0.312mg 0.754mg 0%
Phenylalanine 0.895mg 1.143mg 0%
Valine 0.937mg 1.436mg 0%
Histidine 0.405mg 0.924mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
2
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +-17300%
Contains more ProteinProtein +71.3%
Contains more FatsFats +177.8%
Contains more WaterWater +531.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 -83.9%
Contains more Poly. FatPolyunsaturated fat +258.1%
Contains more Mono. FatMonounsaturated fat +275.3%

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.