Pork chop vs. Pot roast — In-Depth Nutrition Comparison

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Summary of differences between pork chop and pot roast

Pork chop has more vitamin B1, vitamin B3, selenium, vitamin B6, and vitamin B2, while pot roast has more vitamin B12, zinc, and iron.
Pot roast covers your daily need for vitamin B12, 61% more than pork chop.
Pork chop contains 8 times more vitamin B1 than pot roast. While pork chop contains 0.49mg of vitamin B1, pot roast contains only 0.059mg.
The amount of cholesterol in pork chop is lower.

These are the specific foods used in this comparison Pork, fresh, loin, blade (chops), bone-in, separable lean, and fat, 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.

Pork chop

Pot roast

Contains more CalciumCalcium	+250%
Contains more PotassiumPotassium	+36.4%
Contains more PhosphorusPhosphorus	+38.5%
Contains more SeleniumSelenium	+34.8%

Contains more IronIron	+178.2%
Contains more ZincZinc	+111.4%
Contains less SodiumSodium	-36.5%

~equal in Magnesium ~19mg

~equal in Copper ~0.099mg

~equal in Manganese ~0.01mg

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.

Pork chop

Pot roast

Contains more Vitamin DVitamin D	+400%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+730.5%
Contains more Vitamin B2Vitamin B2	+83%
Contains more Vitamin B3Vitamin B3	+93.1%
Contains more Vitamin B5Vitamin B5	+93.3%
Contains more Vitamin B6Vitamin B6	+72.8%

Contains more Vitamin EVitamin E	+142.9%
Contains more Vitamin B12Vitamin B12	+222.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.66µg	2.13µg	61%
Vitamin B1	0.49mg	0.059mg	36%
Zinc	3.15mg	6.66mg	32%
Vitamin B3	7.927mg	4.105mg	24%
Iron	0.87mg	2.42mg	19%
Selenium	36.4µg	27µg	17%
Vitamin B6	0.489mg	0.283mg	16%
Saturated fat	4.339g	7.548g	15%
Cholesterol	78mg	116mg	13%
Vitamin B2	0.313mg	0.171mg	11%
Vitamin B5	1.104mg	0.571mg	11%
Protein	23.72g	28.94g	10%
Phosphorus	241mg	174mg	10%
Choline	67.5mg	110.2mg	8%
Monounsaturated fat	4.887g	8.175g	8%
Polyunsaturated fat	1.894g	0.708g	8%
Fats	14.35g	19.17g	7%
Vitamin D*	40 IU	8 IU	4%
Vitamin D	1µg	0.2µg	4%
Calcium	56mg	16mg	4%
Calories	231kcal	297kcal	3%
Potassium	315mg	231mg	2%
Vitamin E	0.21mg	0.51mg	2%
Vitamin K	0µg	1.8µg	2%
Folate	0µg	9µg	2%
Copper	0.105mg	0.099mg	1%
Sodium	74mg	47mg	1%
Protein per 100 calories	10g	9.7g	N/A
Calories per 10 g protein	97kcal	103kcal	N/A
Weight per 100 calories	43g	34g	N/A
Unsaturated / Saturated Fat ratio	1.6	1.2	N/A
Magnesium	20mg	19mg	0%
Vitamin A	4µg	0µg	0%
Manganese	0.01mg	0.01mg	0%
Trans fat	0.066g		N/A
Tryptophan	0.282mg	0.19mg	0%
Threonine	1.043mg	1.156mg	0%
Isoleucine	1.123mg	1.317mg	0%
Leucine	1.952mg	2.302mg	0%
Lysine	2.109mg	2.446mg	0%
Methionine	0.65mg	0.754mg	0%
Phenylalanine	0.985mg	1.143mg	0%
Valine	1.2mg	1.436mg	0%
Histidine	0.965mg	0.924mg	0%
Omega-3 - DHA	0.001g	0g	N/A
Omega-3 - ALA	0.065g		N/A
Omega-3 - DPA	0.011g	0g	N/A
Omega-6 - Gamma-linoleic acid	0.003g		N/A
Omega-6 - Eicosadienoic acid	0.065g		N/A
Omega-6 - Linoleic acid	0.922g		N/A