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  6. Pot roast vs. Beefsteak raw

Pot roast vs. Beefsteak raw — In-Depth Nutrition Comparison

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What are the differences between pot roast and beefsteak raw?

  • Pot roast is higher in zinc and iron, yet beefsteak raw is higher in vitamin B12, vitamin B6, phosphorus, and vitamin B3.
  • Pot roast's daily need coverage for saturated fat is 28% more.
  • Pot roast has 2 times more cholesterol than beefsteak raw. While pot roast has 116mg of cholesterol, beefsteak raw has only 67mg.
  • The amount of saturated fat in beefsteak raw 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 sirloin cap steak, boneless, separable lean only, trimmed to 1/8" fat, all grades, raw types in this article.

Infographic

Pot roast vs Beefsteak raw 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.
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 18% 1.5% 33% 75% 26% 145% 94% 7.2% 0% 152%
Contains more CalciumCalcium +220%
Contains more IronIron +21%
Contains more CopperCopper +25.3%
Contains more ZincZinc +25.7%
Contains less SodiumSodium -14.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +62.3%
Contains more PhosphorusPhosphorus +26.4%
~equal in Selenium ~27.9µg

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% 0.67% 0% 1.5% 19% 42% 95% 0% 125% 336% 3.8% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +27.1%
Contains more Vitamin B3Vitamin B3 +23%
Contains more Vitamin B6Vitamin B6 +91.9%
Contains more Vitamin B12Vitamin B12 +26.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.182mg

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
21% 5% 73%
Protein: 21.38 g
Fats: 5.36 g
Carbs: 0 g
Water: 72.93 g
Other: 0.33 g
Contains more ProteinProtein +35.4%
Contains more FatsFats +257.6%
Contains more WaterWater +40.5%
~equal in Carbs ~0g
~equal in Other ~0.33g

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
42% 53% 4%
Saturated fat: Sat. Fat 1.875 g
Monounsaturated fat: Mono. Fat 2.354 g
Polyunsaturated fat: Poly. Fat 0.189 g
Contains more Mono. FatMonounsaturated fat +247.3%
Contains more Poly. FatPolyunsaturated fat +274.6%
Contains less Sat. FatSaturated fat -75.2%

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 Beefsteak raw
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 Pot roast Beefsteak raw DV% diff.
Saturated fat 7.548g 1.875g 26%
Vitamin B12 2.13µg 2.69µg 23%
Fats 19.17g 5.36g 21%
Choline 110.2mg 20%
Vitamin B6 0.283mg 0.543mg 20%
Cholesterol 116mg 67mg 16%
Monounsaturated fat 8.175g 2.354g 15%
Protein 28.94g 21.38g 15%
Zinc 6.66mg 5.3mg 12%
Vitamin B5 0.571mg 11%
Calories 297kcal 134kcal 8%
Phosphorus 174mg 220mg 7%
Vitamin B3 4.105mg 5.048mg 6%
Iron 2.42mg 2mg 5%
Potassium 231mg 375mg 4%
Polyunsaturated fat 0.708g 0.189g 3%
Vitamin E 0.51mg 3%
Selenium 27µg 27.9µg 2%
Folate 9µg 3µg 2%
Copper 0.099mg 0.079mg 2%
Vitamin D 8IU 3IU 1%
Magnesium 19mg 25mg 1%
Calcium 16mg 5mg 1%
Vitamin B2 0.171mg 0.182mg 1%
Vitamin B1 0.059mg 0.075mg 1%
Vitamin D 0.2µg 0.1µg 1%
Sodium 47mg 55mg 0%
Vitamin A 0µg 2µg 0%
Manganese 0.01mg 0%
Vitamin K 1.8µg 1.5µg 0%
Trans fat 0.253g N/A
Tryptophan 0.19mg 0.262mg 0%
Threonine 1.156mg 1.099mg 0%
Isoleucine 1.317mg 1.09mg 0%
Leucine 2.302mg 2.011mg 0%
Lysine 2.446mg 2.247mg 0%
Methionine 0.754mg 0.621mg 0%
Phenylalanine 1.143mg 0.931mg 0%
Valine 1.436mg 1.152mg 0%
Histidine 0.924mg 0.868mg 0%
Omega-3 - DPA 0g 0.008g N/A
Omega-6 - Gamma-linoleic acid 0.007g N/A
Omega-6 - Linoleic acid 0.142g N/A

Which food is preferable for your diet?

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

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
48%
Beefsteak raw
Minerals Daily Need Coverage Score
57%
Pot roast
55%
Beefsteak raw

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 8mg)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $2.4)
Which food is lower in Cholesterol?
Beefsteak raw
Beefsteak raw is lower in Cholesterol (difference - 49mg)
Which food is lower in Saturated fat?
Beefsteak raw
Beefsteak raw is lower in Saturated fat (difference - 5.673g)
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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/nutrients
  2. Beefsteak raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172173/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.