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Porterhouse steak vs. Pot roast — In-Depth Nutrition Comparison

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Important differences between porterhouse steak and pot roast

  • Porterhouse steak has more iron and vitamin B6; however, pot roast has more zinc, selenium, and vitamin B5.
  • Pot roast's daily need coverage for zinc is 19% more.
  • Porterhouse steak is lower in cholesterol.

The food varieties used in the comparison are Beef, short loin, porterhouse steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Porterhouse steak 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 16% 2.1% 26% 110% 43% 124% 83% 8.5% 2% 107%
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 MagnesiumMagnesium +15.8%
Contains more PotassiumPotassium +29.4%
Contains more IronIron +21.5%
Contains more CopperCopper +31.3%
Contains more ManganeseManganese +50%
Contains more CalciumCalcium +128.6%
Contains more ZincZinc +46.1%
Contains less SodiumSodium -27.7%
Contains more SeleniumSelenium +37.8%
~equal in Phosphorus ~174mg

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% 0% 3.6% 0% 25% 53% 79% 19% 84% 273% 0% 5.3% 50%
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 B1Vitamin B1 +67.8%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B6Vitamin B6 +29%
Contains more Vitamin EVitamin E +183.3%
Contains more Vitamin B5Vitamin B5 +81.8%
Contains more FolateFolate +28.6%
Contains more CholineCholine +20.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~4.105mg
~equal in Vitamin B12 ~2.13µg

All nutrients comparison - raw data values

Nutrient Porterhouse steak Pot roast DV% diff.
Zinc 4.56mg 6.66mg 19%
Cholesterol 67mg 116mg 16%
Selenium 19.6µg 27µg 13%
Protein 23.96g 28.94g 10%
Iron 2.94mg 2.42mg 7%
Vitamin B6 0.365mg 0.283mg 6%
Vitamin B5 0.314mg 0.571mg 5%
Vitamin B2 0.228mg 0.171mg 4%
Choline 91.3mg 110.2mg 3%
Copper 0.13mg 0.099mg 3%
Phosphorus 193mg 174mg 3%
Vitamin B1 0.099mg 0.059mg 3%
Potassium 299mg 231mg 2%
Vitamin K 1.8µg 2%
Vitamin E 0.18mg 0.51mg 2%
Vitamin B12 2.18µg 2.13µg 2%
Saturated fat 7.271g 7.548g 1%
Folate 7µg 9µg 1%
Monounsaturated fat 8.65g 8.175g 1%
Calories 276kcal 297kcal 1%
Vitamin B3 4.21mg 4.105mg 1%
Vitamin D 0.2µg 1%
Sodium 65mg 47mg 1%
Calcium 7mg 16mg 1%
Magnesium 22mg 19mg 1%
Vitamin D 8IU 1%
Fats 19.27g 19.17g 0%
Manganese 0.015mg 0.01mg 0%
Polyunsaturated fat 0.69g 0.708g 0%
Tryptophan 0.259mg 0.19mg 0%
Threonine 1.104mg 1.156mg 0%
Isoleucine 1.228mg 1.317mg 0%
Leucine 2.105mg 2.302mg 0%
Lysine 2.233mg 2.446mg 0%
Methionine 0.676mg 0.754mg 0%
Phenylalanine 1.033mg 1.143mg 0%
Valine 1.288mg 1.436mg 0%
Histidine 0.775mg 0.924mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 19% 55% 2%
Protein: 23.96 g
Fats: 19.27 g
Carbs: 0 g
Water: 54.66 g
Other: 2.11 g
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more OtherOther +-21200%
Contains more ProteinProtein +20.8%
~equal in Fats ~19.17g
~equal in Carbs ~0g
~equal in Water ~51.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
44% 52% 4%
Saturated fat: Sat. Fat 7.271 g
Monounsaturated fat: Mono. Fat 8.65 g
Polyunsaturated fat: Poly. Fat 0.69 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
~equal in Saturated fat ~7.548g
~equal in Monounsaturated fat ~8.175g
~equal in Polyunsaturated fat ~0.708g

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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. Porterhouse steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169459/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.