Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pot roast vs. Rapini — In-Depth Nutrition Comparison

Compare

How are pot roast and rapini different?

  • Pot roast is higher in vitamin B12, zinc, selenium, and vitamin B3; however, rapini is richer in vitamin K, vitamin A, vitamin C, and folate.
  • Daily need coverage for vitamin K for rapini is 185% higher.
  • Rapini has less cholesterol.
  • Pot roast has a lower glycemic index (0) than rapini (32).

Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Broccoli raab, raw are the varieties used in this article.

Infographic

Pot roast vs Rapini 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%
Rapini
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more PotassiumPotassium +17.9%
Contains more IronIron +13.1%
Contains more CopperCopper +135.7%
Contains more ZincZinc +764.9%
Contains more PhosphorusPhosphorus +138.4%
Contains more SeleniumSelenium +2600%
Contains more MagnesiumMagnesium +15.8%
Contains more CalciumCalcium +575%
Contains less SodiumSodium -29.8%
Contains more ManganeseManganese +3850%

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%
Rapini
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 67% 44% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +32.6%
Contains more Vitamin B3Vitamin B3 +236.2%
Contains more Vitamin B5Vitamin B5 +77.3%
Contains more Vitamin B6Vitamin B6 +65.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +502.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +217.6%
Contains more Vitamin B1Vitamin B1 +174.6%
Contains more Vitamin KVitamin K +12344.4%
Contains more FolateFolate +822.2%

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
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more ProteinProtein +812.9%
Contains more FatsFats +3812.2%
Contains more CarbsCarbs +∞%
Contains more WaterWater +78.3%
~equal in Other ~0.94g

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
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +31342.3%
Contains more Poly. FatPolyunsaturated fat +444.6%
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 Rapini
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pot roast Rapini DV% diff.
Vitamin K 1.8µg 224µg 185%
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.77mg 54%
Protein 28.94g 3.17g 52%
Selenium 27µg 1µg 47%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.05g 34%
Fats 19.17g 0.49g 29%
Vitamin C 0mg 20.2mg 22%
Monounsaturated fat 8.175g 0.026g 20%
Folate 9µg 83µg 19%
Vitamin B3 4.105mg 1.221mg 18%
Choline 110.2mg 18.3mg 17%
Manganese 0.01mg 0.395mg 17%
Vitamin A 0µg 131µg 15%
Calories 297kcal 22kcal 14%
Phosphorus 174mg 73mg 14%
Fiber 0g 2.7g 11%
Calcium 16mg 108mg 9%
Vitamin B1 0.059mg 0.162mg 9%
Vitamin B6 0.283mg 0.171mg 9%
Vitamin E 0.51mg 1.62mg 7%
Copper 0.099mg 0.042mg 6%
Vitamin B5 0.571mg 0.322mg 5%
Polyunsaturated fat 0.708g 0.13g 4%
Iron 2.42mg 2.14mg 4%
Vitamin B2 0.171mg 0.129mg 3%
Carbs 0g 2.85g 1%
Vitamin D 8IU 0IU 1%
Magnesium 19mg 22mg 1%
Sodium 47mg 33mg 1%
Potassium 231mg 196mg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 0g 0.15g N/A
Sugar 0g 0.38g N/A
Tryptophan 0.19mg 0.043mg 0%
Threonine 1.156mg 0.106mg 0%
Isoleucine 1.317mg 0.104mg 0%
Leucine 2.302mg 0.17mg 0%
Lysine 2.446mg 0.198mg 0%
Methionine 0.754mg 0.048mg 0%
Phenylalanine 1.143mg 0.128mg 0%
Valine 1.436mg 0.153mg 0%
Histidine 0.924mg 0.066mg 0%
Fructose 0.17g 0%

Which food is preferable for your diet?

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

People also compare

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
71%
Rapini
Minerals Daily Need Coverage Score
57%
Pot roast
27%
Rapini

Comparison summary

Which food is lower in Cholesterol?
Rapini
Rapini is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Rapini
Rapini contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Rapini
Rapini is lower in Saturated fat (difference - 7.498g)
Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 0.38g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 32)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $0.4)
Which food is richer in minerals?
Pot roast
Pot roast is relatively richer in minerals
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. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.