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Orange vs. Pot roast — In-Depth Nutrition Comparison

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Summary of differences between oranges and pot roast

  • Oranges have more vitamin C, while pot roast has more vitamin B12, zinc, selenium, iron, vitamin B3, phosphorus, and choline.
  • Pot roast covers your daily need for vitamin B12, 89% more than oranges.
  • The amount of saturated fat in oranges is lower.
  • Pot roast has a lower glycemic index. The glycemic index of pot roast is 0, while the glycemic index of oranges is 45.

These are the specific foods used in this comparison Oranges, raw, all commercial varieties and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Orange 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.
Orange
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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 +150%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +150%
Contains more MagnesiumMagnesium +90%
Contains more PotassiumPotassium +27.6%
Contains more IronIron +2320%
Contains more CopperCopper +120%
Contains more ZincZinc +9414.3%
Contains more PhosphorusPhosphorus +1142.9%
Contains more SeleniumSelenium +5300%

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.
Orange
4
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +47.5%
Contains more FolateFolate +233.3%
Contains more Vitamin EVitamin E +183.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +327.5%
Contains more Vitamin B3Vitamin B3 +1355.7%
Contains more Vitamin B5Vitamin B5 +128.4%
Contains more Vitamin B6Vitamin B6 +371.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1211.9%

All nutrients comparison - raw data values

Nutrient Orange Pot roast DV% diff.
Vitamin B12 0µg 2.13µg 89%
Zinc 0.07mg 6.66mg 60%
Vitamin C 53.2mg 0mg 59%
Protein 0.94g 28.94g 56%
Selenium 0.5µg 27µg 48%
Cholesterol 0mg 116mg 39%
Saturated fat 0.015g 7.548g 34%
Fats 0.12g 19.17g 29%
Iron 0.1mg 2.42mg 29%
Vitamin B3 0.282mg 4.105mg 24%
Phosphorus 14mg 174mg 23%
Monounsaturated fat 0.023g 8.175g 20%
Choline 8.4mg 110.2mg 19%
Vitamin B6 0.06mg 0.283mg 17%
Calories 47kcal 297kcal 13%
Vitamin B2 0.04mg 0.171mg 10%
Fiber 2.4g 0g 10%
Copper 0.045mg 0.099mg 6%
Vitamin B5 0.25mg 0.571mg 6%
Polyunsaturated fat 0.025g 0.708g 5%
Folate 30µg 9µg 5%
Carbs 11.75g 0g 4%
Magnesium 10mg 19mg 2%
Calcium 40mg 16mg 2%
Vitamin K 0µg 1.8µg 2%
Sodium 0mg 47mg 2%
Vitamin E 0.18mg 0.51mg 2%
Vitamin B1 0.087mg 0.059mg 2%
Vitamin A 11µg 0µg 1%
Vitamin D 0IU 8IU 1%
Potassium 181mg 231mg 1%
Vitamin D 0µg 0.2µg 1%
Manganese 0.025mg 0.01mg 1%
Net carbs 9.35g 0g N/A
Sugar 9.35g 0g N/A
Tryptophan 0.009mg 0.19mg 0%
Threonine 0.015mg 1.156mg 0%
Isoleucine 0.025mg 1.317mg 0%
Leucine 0.023mg 2.302mg 0%
Lysine 0.047mg 2.446mg 0%
Methionine 0.02mg 0.754mg 0%
Phenylalanine 0.031mg 1.143mg 0%
Valine 0.04mg 1.436mg 0%
Histidine 0.018mg 0.924mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Orange
3
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 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 WaterWater +67.1%
Contains more OtherOther +-4500%
Contains more ProteinProtein +2978.7%
Contains more FatsFats +15875%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 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 -99.8%
Contains more Mono. FatMonounsaturated fat +35443.5%
Contains more Poly. FatPolyunsaturated fat +2732%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/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.