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Pot roast vs. Beef — In-Depth Nutrition Comparison

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Significant differences between pot roast and beef

  • Pot roast has more zinc and choline; however, beef is richer in vitamin B12, vitamin B6, vitamin B2, phosphorus, vitamin B3, and iron.
  • Beef covers your daily vitamin B12 needs 87% more than pot roast.
  • Beef has 3 times less saturated fat than pot roast. Pot roast has 7.548g of saturated fat, while beef has 2.595g.

Specific food types used in this comparison are Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0" fat, select, cooked, roasted.

Infographic

Pot roast vs Beef 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%
Beef
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 31% 114% 32% 101% 111% 7% 1.2% 139%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +23.1%
Contains more ZincZinc +80%
Contains less SodiumSodium -13%
Contains more PotassiumPotassium +52.4%
Contains more IronIron +25.6%
Contains more PhosphorusPhosphorus +48.9%
~equal in Copper ~0.097mg
~equal in Manganese ~0.009mg
~equal in Selenium ~25.4µg

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%
Beef
6
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% 0.67% 5% 1.5% 19% 92% 108% 29% 154% 526% 4% 5.3% 41%
Contains more Vitamin EVitamin E +104%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B5Vitamin B5 +18.7%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +28.6%
Contains more CholineCholine +45.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +25.4%
Contains more Vitamin B2Vitamin B2 +133.9%
Contains more Vitamin B3Vitamin B3 +40.3%
Contains more Vitamin B6Vitamin B6 +136.4%
Contains more Vitamin B12Vitamin B12 +97.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pot roast Beef DV% diff.
Vitamin B12 2.13µg 4.21µg 87%
Vitamin B6 0.283mg 0.669mg 30%
Zinc 6.66mg 3.7mg 27%
Saturated fat 7.548g 2.595g 23%
Fats 19.17g 6.54g 19%
Vitamin B2 0.171mg 0.4mg 18%
Monounsaturated fat 8.175g 2.734g 14%
Phosphorus 174mg 259mg 12%
Cholesterol 116mg 85mg 10%
Vitamin B3 4.105mg 5.76mg 10%
Iron 2.42mg 3.04mg 8%
Choline 110.2mg 75.6mg 6%
Calories 297kcal 169kcal 6%
Potassium 231mg 352mg 4%
Selenium 27µg 25.4µg 3%
Protein 28.94g 27.55g 3%
Vitamin E 0.51mg 0.25mg 2%
Vitamin B5 0.571mg 0.481mg 2%
Polyunsaturated fat 0.708g 0.532g 1%
Vitamin D 0.2µg 0.1µg 1%
Vitamin B1 0.059mg 0.074mg 1%
Vitamin D 8IU 3IU 1%
Folate 9µg 7µg 1%
Magnesium 19mg 14mg 1%
Calcium 16mg 13mg 0%
Copper 0.099mg 0.097mg 0%
Sodium 47mg 54mg 0%
Vitamin A 0µg 2µg 0%
Manganese 0.01mg 0.009mg 0%
Vitamin K 1.8µg 1.6µg 0%
Trans fat 0.375g N/A
Tryptophan 0.19mg 0.359mg 0%
Threonine 1.156mg 1.534mg 0%
Isoleucine 1.317mg 1.52mg 0%
Leucine 2.302mg 2.833mg 0%
Lysine 2.446mg 3.178mg 0%
Methionine 0.754mg 0.871mg 0%
Phenylalanine 1.143mg 1.299mg 0%
Valine 1.436mg 1.603mg 0%
Histidine 0.924mg 1.244mg 0%
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - DHA 0g 0.002g N/A
Omega-3 - ALA 0.013g N/A
Omega-3 - DPA 0g 0.011g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.017g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.349g N/A

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
Beef
2
28% 7% 66%
Protein: 27.55 g
Fats: 6.54 g
Carbs: 0 g
Water: 65.71 g
Other: 0.2 g
Contains more FatsFats +193.1%
Contains more WaterWater +26.6%
~equal in Protein ~27.55g
~equal in Carbs ~0g
~equal in Other ~0.2g

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
Beef
1
44% 47% 9%
Saturated fat: Sat. Fat 2.595 g
Monounsaturated fat: Mono. Fat 2.734 g
Polyunsaturated fat: Poly. Fat 0.532 g
Contains more Mono. FatMonounsaturated fat +199%
Contains more Poly. FatPolyunsaturated fat +33.1%
Contains less Sat. FatSaturated fat -65.6%

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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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/nutrients
  2. Beef - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174006/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.