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Pot roast vs. Arborio rice — In-Depth Nutrition Comparison

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What are the main differences between pot roast and arborio rice?

  • Pot roast is richer in vitamin B12, zinc, selenium, phosphorus, vitamin B6, and vitamin B3, yet arborio rice is richer in manganese and folate.
  • Pot roast's daily need coverage for vitamin B12 is 89% higher.
  • Pot roast has a lower glycemic index than arborio rice.

We used Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Rice, white, short-grain, enriched, cooked types in this comparison.

Infographic

Pot roast vs Arborio rice 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% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +137.5%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +788.5%
Contains more IronIron +65.8%
Contains more CopperCopper +37.5%
Contains more ZincZinc +1565%
Contains more PhosphorusPhosphorus +427.3%
Contains more SeleniumSelenium +260%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +3470%

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% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
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% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +968.8%
Contains more Vitamin B3Vitamin B3 +174.9%
Contains more Vitamin B5Vitamin B5 +43.8%
Contains more Vitamin B6Vitamin B6 +379.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +178%
Contains more FolateFolate +555.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +1126.3%
Contains more FatsFats +9989.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +32%
~equal in Other ~0.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +13994.8%
Contains more Poly. FatPolyunsaturated fat +1316%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pot roast Arborio rice DV% diff.
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.4mg 57%
Protein 28.94g 2.36g 53%
Cholesterol 116mg 0mg 39%
Selenium 27µg 7.5µg 35%
Saturated fat 7.548g 0.051g 34%
Fats 19.17g 0.19g 29%
Monounsaturated fat 8.175g 0.058g 20%
Choline 110.2mg 20%
Phosphorus 174mg 33mg 20%
Vitamin B6 0.283mg 0.059mg 17%
Vitamin B3 4.105mg 1.493mg 16%
Manganese 0.01mg 0.357mg 15%
Folate 9µg 59µg 13%
Iron 2.42mg 1.46mg 12%
Vitamin B2 0.171mg 0.016mg 12%
Carbs 0g 28.73g 10%
Vitamin B1 0.059mg 0.164mg 9%
Calories 297kcal 130kcal 8%
Potassium 231mg 26mg 6%
Polyunsaturated fat 0.708g 0.05g 4%
Vitamin B5 0.571mg 0.397mg 3%
Copper 0.099mg 0.072mg 3%
Magnesium 19mg 8mg 3%
Vitamin E 0.51mg 3%
Sodium 47mg 0mg 2%
Vitamin K 1.8µg 2%
Calcium 16mg 1mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 8IU 0IU 1%
Net carbs 0g 28.73g N/A
Tryptophan 0.19mg 0.027mg 0%
Threonine 1.156mg 0.084mg 0%
Isoleucine 1.317mg 0.102mg 0%
Leucine 2.302mg 0.195mg 0%
Lysine 2.446mg 0.085mg 0%
Methionine 0.754mg 0.056mg 0%
Phenylalanine 1.143mg 0.126mg 0%
Valine 1.436mg 0.144mg 0%
Histidine 0.924mg 0.056mg 0%

Which food is preferable for your diet?

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

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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
45%
Pot roast
12%
Arborio rice
Minerals Daily Need Coverage Score
57%
Pot roast
20%
Arborio rice

Comparison summary

Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 69)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $1)
Which food is richer in minerals?
Pot roast
Pot roast is relatively richer in minerals
Which food is richer in vitamins?
Pot roast
Pot roast is relatively richer in vitamins
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 116mg)
Which food is lower in Sugar?
Arborio rice
Arborio rice is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 47mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 7.497g)

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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.