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Pot roast vs. Beefsteak — In-Depth Nutrition Comparison

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What are the differences between pot roast and beefsteak?

  • Pot roast is higher in vitamin B12, zinc, and iron, yet beefsteak is higher in vitamin B6, vitamin B3, and phosphorus.
  • Pot roast's daily need coverage for vitamin B12 is 31% more.
  • The amount of cholesterol in beefsteak is lower.

We used Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Beef, loin, top loin, separable lean, and fat, trimmed to 1/8" fat, select, cooked, grilled types in this article.

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Pot roast vs Beefsteak 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 16% 6.6% 30% 61% 24% 132% 91% 7.4% 1.2% 157%
Contains more IronIron +48.5%
Contains more CopperCopper +35.6%
Contains more ZincZinc +37.3%
Contains less SodiumSodium -17.5%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +47.2%
Contains more PhosphorusPhosphorus +22.4%
~equal in Manganese ~0.009mg
~equal in Selenium ~28.8µg

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% 9% 0% 20% 32% 131% 32% 135% 173% 4% 6% 56%
Contains more Vitamin EVitamin E +13.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +22.1%
Contains more Vitamin B12Vitamin B12 +54.3%
Contains more Vitamin KVitamin K +12.5%
Contains more FolateFolate +12.5%
Contains more Vitamin B1Vitamin B1 +32.2%
Contains more Vitamin B3Vitamin B3 +70%
Contains more Vitamin B6Vitamin B6 +106.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.527mg
~equal in Choline ~101.8mg

All nutrients comparison - raw data values

Nutrient Pot roast Beefsteak DV% diff.
Vitamin B12 2.13µg 1.38µg 31%
Vitamin B6 0.283mg 0.585mg 23%
Vitamin B3 4.105mg 6.978mg 18%
Zinc 6.66mg 4.85mg 16%
Cholesterol 116mg 79mg 12%
Iron 2.42mg 1.63mg 10%
Saturated fat 7.548g 5.951g 7%
Fats 19.17g 15.11g 6%
Phosphorus 174mg 213mg 6%
Monounsaturated fat 8.175g 6.298g 5%
Protein 28.94g 26.72g 4%
Selenium 27µg 28.8µg 3%
Potassium 231mg 340mg 3%
Copper 0.099mg 0.073mg 3%
Choline 110.2mg 101.8mg 2%
Vitamin B2 0.171mg 0.14mg 2%
Calories 297kcal 250kcal 2%
Vitamin B1 0.059mg 0.078mg 2%
Calcium 16mg 22mg 1%
Polyunsaturated fat 0.708g 0.56g 1%
Magnesium 19mg 23mg 1%
Vitamin D 8IU 1%
Vitamin D 0.2µg 1%
Vitamin B5 0.571mg 0.527mg 1%
Sodium 47mg 57mg 0%
Vitamin E 0.51mg 0.45mg 0%
Manganese 0.01mg 0.009mg 0%
Vitamin K 1.8µg 1.6µg 0%
Folate 9µg 8µg 0%
Tryptophan 0.19mg 0.173mg 0%
Threonine 1.156mg 1.054mg 0%
Isoleucine 1.317mg 1.201mg 0%
Leucine 2.302mg 2.099mg 0%
Lysine 2.446mg 2.23mg 0%
Methionine 0.754mg 0.687mg 0%
Phenylalanine 1.143mg 1.042mg 0%
Valine 1.436mg 1.309mg 0%
Histidine 0.924mg 0.842mg 0%

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
27% 15% 58%
Protein: 26.72 g
Fats: 15.11 g
Carbs: 0 g
Water: 57.96 g
Other: 0.21 g
Contains more FatsFats +26.9%
Contains more WaterWater +11.7%
~equal in Protein ~26.72g
~equal in Carbs ~0g
~equal in Other ~0.21g

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
46% 49% 4%
Saturated fat: Sat. Fat 5.951 g
Monounsaturated fat: Mono. Fat 6.298 g
Polyunsaturated fat: Poly. Fat 0.56 g
Contains more Mono. FatMonounsaturated fat +29.8%
Contains more Poly. FatPolyunsaturated fat +26.4%
Contains less Sat. FatSaturated fat -21.2%

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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. Beefsteak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168720/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.