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Pot roast vs. Buckwheat — In-Depth Nutrition Comparison

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Summary of differences between pot roast and buckwheat

  • Pot roast has more vitamin B12, zinc, selenium, iron, vitamin B3, choline, and vitamin B6, while buckwheat has more manganese.
  • Pot roast covers your daily need for vitamin B12, 89% more than buckwheat.
  • Pot roast has a lower glycemic index. The glycemic index of pot roast is 0, while the glycemic index of buckwheat is 51.

These are the specific foods used in this comparison Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Buckwheat groats, roasted, cooked.

Infographic

Pot roast vs Buckwheat 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 36% 2.1% 7.8% 30% 49% 17% 30% 0.52% 53% 12%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +162.5%
Contains more IronIron +202.5%
Contains more ZincZinc +991.8%
Contains more PhosphorusPhosphorus +148.6%
Contains more SeleniumSelenium +1127.3%
Contains more MagnesiumMagnesium +168.4%
Contains more CopperCopper +47.5%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +3930%

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% 1.8% 0% 10% 9% 18% 22% 18% 0% 4.8% 11% 11%
Contains more Vitamin EVitamin E +466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +47.5%
Contains more Vitamin B2Vitamin B2 +338.5%
Contains more Vitamin B3Vitamin B3 +336.7%
Contains more Vitamin B5Vitamin B5 +59.1%
Contains more Vitamin B6Vitamin B6 +267.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +448.3%
Contains more FolateFolate +55.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin K ~1.9µg

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
3% 20% 76%
Protein: 3.38 g
Fats: 0.62 g
Carbs: 19.94 g
Water: 75.63 g
Other: 0.43 g
Contains more ProteinProtein +756.2%
Contains more FatsFats +2991.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +45.7%
~equal in Other ~0.43g

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
26% 37% 37%
Saturated fat: Sat. Fat 0.134 g
Monounsaturated fat: Mono. Fat 0.188 g
Polyunsaturated fat: Poly. Fat 0.188 g
Contains more Mono. FatMonounsaturated fat +4248.4%
Contains more Poly. FatPolyunsaturated fat +276.6%
Contains less Sat. FatSaturated fat -98.2%

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 Buckwheat
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok

All nutrients comparison - raw data values

Nutrient Pot roast Buckwheat DV% diff.
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.61mg 55%
Protein 28.94g 3.38g 51%
Selenium 27µg 2.2µg 45%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.134g 34%
Fats 19.17g 0.62g 29%
Vitamin B3 4.105mg 0.94mg 20%
Monounsaturated fat 8.175g 0.188g 20%
Iron 2.42mg 0.8mg 20%
Manganese 0.01mg 0.403mg 17%
Vitamin B6 0.283mg 0.077mg 16%
Choline 110.2mg 20.1mg 16%
Phosphorus 174mg 70mg 15%
Fiber 0g 2.7g 11%
Calories 297kcal 92kcal 10%
Vitamin B2 0.171mg 0.039mg 10%
Magnesium 19mg 51mg 8%
Carbs 0g 19.94g 7%
Copper 0.099mg 0.146mg 5%
Vitamin B5 0.571mg 0.359mg 4%
Potassium 231mg 88mg 4%
Vitamin E 0.51mg 0.09mg 3%
Polyunsaturated fat 0.708g 0.188g 3%
Vitamin B1 0.059mg 0.04mg 2%
Sodium 47mg 4mg 2%
Vitamin D 0.2µg 0µg 1%
Folate 9µg 14µg 1%
Calcium 16mg 7mg 1%
Vitamin D 8IU 0IU 1%
Net carbs 0g 17.24g N/A
Sugar 0g 0.9g N/A
Vitamin K 1.8µg 1.9µg 0%
Tryptophan 0.19mg 0.049mg 0%
Threonine 1.156mg 0.129mg 0%
Isoleucine 1.317mg 0.127mg 0%
Leucine 2.302mg 0.212mg 0%
Lysine 2.446mg 0.172mg 0%
Methionine 0.754mg 0.044mg 0%
Phenylalanine 1.143mg 0.133mg 0%
Valine 1.436mg 0.173mg 0%
Histidine 0.924mg 0.079mg 0%
Fructose 0.1g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Buckwheat
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
8%
Buckwheat
Minerals Daily Need Coverage Score
57%
Pot roast
24%
Buckwheat

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 0.9g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 51)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $2.4)
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?
Buckwheat
Buckwheat is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Buckwheat
Buckwheat contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Buckwheat
Buckwheat is lower in Saturated fat (difference - 7.414g)

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. Buckwheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/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.