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Liver vs Pot roast - In-Depth Nutrition Comparison

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The main differences between Liver and Pot roast

  • Liver has more Vitamin B12, Iron, Vitamin B2, Vitamin B5, Selenium, Copper, and Folate, however Pot roast has more Vitamin A RAE.
  • Daily need coverage for Vitamin B12 from Liver is 689% higher.
  • Pot roast has 18 times less Folate than Liver. Liver has 163µg of Folate, while Pot roast has 9µg.
  • Pot roast is lower in Cholesterol.

Food types used in this article are Pork, fresh, variety meats and by-products, liver, cooked, braised and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Liver vs Pot roast infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +640.5%
Contains more Phosphorus +38.5%
Contains more Copper +540.4%
Contains more Calcium +60%
Contains more Magnesium +35.7%
Contains more Potassium +54%
Equal in Sodium - 47
Equal in Zinc - 6.66
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 673% 10% 104% 14% 7% 184% 212%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 91% 14% 75% 21% 7% 182% 33%
Contains more Iron +640.5%
Contains more Phosphorus +38.5%
Contains more Copper +540.4%
Contains more Calcium +60%
Contains more Magnesium +35.7%
Contains more Potassium +54%
Equal in Sodium - 47
Equal in Zinc - 6.66

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Liver
9
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +337.3%
Contains more Vitamin B2 +1184.2%
Contains more Vitamin B3 +105.5%
Contains more Vitamin B5 +736.1%
Contains more Vitamin B6 +101.4%
Contains more Folate +1711.1%
Contains more Vitamin B12 +776.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 6% 0% 15% 40% 77% 35% 66% 7% 267% 5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +337.3%
Contains more Vitamin B2 +1184.2%
Contains more Vitamin B3 +105.5%
Contains more Vitamin B5 +736.1%
Contains more Vitamin B6 +101.4%
Contains more Folate +1711.1%
Contains more Vitamin B12 +776.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Liver Pot roast
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Liver Pot roast Opinion
Net carbs 3.76g 0g Liver
Protein 26.02g 28.94g Pot roast
Fats 4.4g 19.17g Pot roast
Carbs 3.76g 0g Liver
Calories 165kcal 297kcal Pot roast
Starch g g
Fructose g g
Sugar g 0g Liver
Fiber 0g 0g
Calcium 10mg 16mg Pot roast
Iron 17.92mg 2.42mg Liver
Magnesium 14mg 19mg Pot roast
Phosphorus 241mg 174mg Liver
Potassium 150mg 231mg Pot roast
Sodium 49mg 47mg Pot roast
Zinc 6.72mg 6.66mg Liver
Copper 0.634mg 0.099mg Liver
Vitamin A 17997IU 0IU Liver
Vitamin E mg 0.51mg Pot roast
Vitamin D IU 8IU Pot roast
Vitamin D µg 0.2µg Pot roast
Vitamin C 23.6mg 0mg Liver
Vitamin B1 0.258mg 0.059mg Liver
Vitamin B2 2.196mg 0.171mg Liver
Vitamin B3 8.435mg 4.105mg Liver
Vitamin B5 4.774mg 0.571mg Liver
Vitamin B6 0.57mg 0.283mg Liver
Folate 163µg 9µg Liver
Vitamin B12 18.67µg 2.13µg Liver
Vitamin K µg 1.8µg Pot roast
Tryptophan 0.366mg 0.19mg Liver
Threonine 1.107mg 1.156mg Pot roast
Isoleucine 1.32mg 1.317mg Liver
Leucine 2.319mg 2.302mg Liver
Lysine 2.007mg 2.446mg Pot roast
Methionine 0.645mg 0.754mg Pot roast
Phenylalanine 1.274mg 1.143mg Liver
Valine 1.607mg 1.436mg Liver
Histidine 0.708mg 0.924mg Pot roast
Cholesterol 355mg 116mg Pot roast
Trans Fat g g
Saturated Fat 1.41g 7.548g Liver
Monounsaturated Fat 0.63g 8.175g Pot roast
Polyunsaturated fat 1.05g 0.708g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Liver Pot roast
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
397
Liver
44
Pot roast
Mineral Summary Score
150
Liver
53
Pot roast

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
156%
Liver
174%
Pot roast
Carbohydrates
4%
Liver
0%
Pot roast
Fats
20%
Liver
88%
Pot roast

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Pot roast
Pot roast is lower in Cholesterol (difference - 239mg)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 6.138g)
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.