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Pork vs. Pot roast — In-Depth Nutrition Comparison

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A recap on differences between Pork and Pot roast

  • Pork has more Vitamin B1, Selenium, Vitamin B6, Vitamin B2, and Phosphorus, however, Pot roast is higher in Vitamin B12, Zinc, and Iron.
  • Pork covers your daily Vitamin B1 needs 68% more than Pot roast.
  • Pot roast contains 2 times less Vitamin B2 than Pork. Pork contains 0.321mg of Vitamin B2, while Pot roast contains 0.171mg.
  • Pork has less Saturated Fat.

Food varieties used in this article are Pork, fresh, loin, whole, 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 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pork
5
:
Contains more Calcium +18.8%
Contains more Magnesium +47.4%
Contains more Phosphorus +41.4%
Contains more Potassium +83.1%
Contains more Selenium +67.8%
Contains more Iron +178.2%
Contains less Sodium -24.2%
Contains more Zinc +178.7%
Contains more Copper +35.6%
Contains more Manganese +11.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Contains more Calcium +18.8%
Contains more Magnesium +47.4%
Contains more Phosphorus +41.4%
Contains more Potassium +83.1%
Contains more Selenium +67.8%
Contains more Iron +178.2%
Contains less Sodium -24.2%
Contains more Zinc +178.7%
Contains more Copper +35.6%
Contains more Manganese +11.1%

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
8
:
Contains more Vitamin A +∞%
Contains more Vitamin D +550%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1386.4%
Contains more Vitamin B2 +87.7%
Contains more Vitamin B3 +22.7%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +64%
Contains more Vitamin E +75.9%
Contains more Folate +80%
Contains more Vitamin B12 +204.3%
Contains more Choline +17.4%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 52% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 11% 6% 0% 15% 40% 77% 35% 66% 7% 267% 61% 5%
Contains more Vitamin A +∞%
Contains more Vitamin D +550%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1386.4%
Contains more Vitamin B2 +87.7%
Contains more Vitamin B3 +22.7%
Contains more Vitamin B5 +22.2%
Contains more Vitamin B6 +64%
Contains more Vitamin E +75.9%
Contains more Folate +80%
Contains more Vitamin B12 +204.3%
Contains more Choline +17.4%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
2
:
Contains more Water +11.5%
Contains more Fats +37.7%
Equal in Protein - 28.94
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more Water +11.5%
Contains more Fats +37.7%
Equal in Protein - 28.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
2
:
Contains less Saturated Fat -30.7%
Contains more Polyunsaturated fat +69.5%
Contains more Monounsaturated Fat +32.1%
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Contains less Saturated Fat -30.7%
Contains more Polyunsaturated fat +69.5%
Contains more Monounsaturated Fat +32.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pork Pot roast
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pork Pot roast Opinion
Protein 27.32g 28.94g Pot roast
Fats 13.92g 19.17g Pot roast
Calories 242kcal 297kcal Pot roast
Calcium 19mg 16mg Pork
Iron 0.87mg 2.42mg Pot roast
Magnesium 28mg 19mg Pork
Phosphorus 246mg 174mg Pork
Potassium 423mg 231mg Pork
Sodium 62mg 47mg Pot roast
Zinc 2.39mg 6.66mg Pot roast
Copper 0.073mg 0.099mg Pot roast
Manganese 0.009mg 0.01mg Pot roast
Selenium 45.3µg 27µg Pork
Vitamin A 7IU 0IU Pork
Vitamin A RAE 2µg 0µg Pork
Vitamin E 0.29mg 0.51mg Pot roast
Vitamin D 53IU 8IU Pork
Vitamin D 1.3µg 0.2µg Pork
Vitamin C 0.6mg 0mg Pork
Vitamin B1 0.877mg 0.059mg Pork
Vitamin B2 0.321mg 0.171mg Pork
Vitamin B3 5.037mg 4.105mg Pork
Vitamin B5 0.698mg 0.571mg Pork
Vitamin B6 0.464mg 0.283mg Pork
Folate 5µg 9µg Pot roast
Vitamin B12 0.7µg 2.13µg Pot roast
Choline 93.9mg 110.2mg Pot roast
Vitamin K 0µg 1.8µg Pot roast
Tryptophan 0.338mg 0.19mg Pork
Threonine 1.234mg 1.156mg Pork
Isoleucine 1.26mg 1.317mg Pot roast
Leucine 2.177mg 2.302mg Pot roast
Lysine 2.446mg 2.446mg
Methionine 0.712mg 0.754mg Pot roast
Phenylalanine 1.086mg 1.143mg Pot roast
Valine 1.473mg 1.436mg Pork
Histidine 1.067mg 0.924mg Pork
Cholesterol 80mg 116mg Pork
Saturated Fat 5.23g 7.548g Pork
Monounsaturated Fat 6.19g 8.175g Pot roast
Polyunsaturated fat 1.2g 0.708g Pork

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pork Pot roast
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
56%
Pork
45%
Pot roast
Minerals Daily Need Coverage Score
55%
Pork
57%
Pot roast

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 15mg)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Pork
Pork is lower in Cholesterol (difference - 36mg)
Which food is lower in Saturated Fat?
Pork
Pork is lower in Saturated Fat (difference - 2.318g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.
Which food is richer in vitamins?
?
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

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.