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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.

Infographic

Pork chop 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% 17% 28% 33% 35% 86% 103% 9.7% 1.3% 199%
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 +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.
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% 1.3% 4.2% 15% 123% 72% 149% 66% 113% 83% 0% 0% 37%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +400%
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 +∞%
Contains more CholineCholine +63.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pork chop Pot roast 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 B5 1.104mg 0.571mg 11%
Vitamin B2 0.313mg 0.171mg 11%
Phosphorus 241mg 174mg 10%
Protein 23.72g 28.94g 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 40IU 8IU 4%
Vitamin D 1µg 0.2µg 4%
Calcium 56mg 16mg 4%
Calories 231kcal 297kcal 3%
Vitamin E 0.21mg 0.51mg 2%
Vitamin K 0µg 1.8µg 2%
Folate 0µg 9µg 2%
Potassium 315mg 231mg 2%
Sodium 74mg 47mg 1%
Copper 0.105mg 0.099mg 1%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 14% 61%
Protein: 23.72 g
Fats: 14.35 g
Carbs: 0 g
Water: 61.45 g
Other: 0.48 g
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more WaterWater +18.4%
Contains more OtherOther +-4900%
Contains more ProteinProtein +22%
Contains more FatsFats +33.6%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 44% 17%
Saturated fat: Sat. Fat 4.339 g
Monounsaturated fat: Mono. Fat 4.887 g
Polyunsaturated fat: Poly. Fat 1.894 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 -42.5%
Contains more Poly. FatPolyunsaturated fat +167.5%
Contains more Mono. FatMonounsaturated fat +67.3%

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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. Pork chop - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167824/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.