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Pot roast vs. Cauliflower — In-Depth Nutrition Comparison

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How are pot roast and cauliflower different?

  • Pot roast is richer in vitamin B12, zinc, selenium, iron, vitamin B3, and phosphorus, while cauliflower is higher in vitamin C and folate.
  • Pot roast covers your daily need for vitamin B12, 89% more than cauliflower.

Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Cauliflower, raw types were used in this article.

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Pot roast vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +26.7%
Contains more IronIron +476.2%
Contains more CopperCopper +153.8%
Contains more ZincZinc +2366.7%
Contains more PhosphorusPhosphorus +295.5%
Contains more SeleniumSelenium +4400%
Contains more CalciumCalcium +37.5%
Contains more PotassiumPotassium +29.4%
Contains less SodiumSodium -36.2%
Contains more ManganeseManganese +1450%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin EVitamin E +537.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +18%
Contains more Vitamin B2Vitamin B2 +185%
Contains more Vitamin B3Vitamin B3 +709.7%
Contains more Vitamin B6Vitamin B6 +53.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +148.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B5Vitamin B5 +16.8%
Contains more Vitamin KVitamin K +761.1%
Contains more FolateFolate +533.3%
~equal in Vitamin A ~0µg

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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +1407.3%
Contains more FatsFats +6746.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +77.4%
~equal in Other ~0.76g

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +23944.1%
Contains more Poly. FatPolyunsaturated fat +2183.9%
Contains less Sat. FatSaturated fat -98.3%

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 Cauliflower
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 Cauliflower DV% diff.
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.27mg 58%
Vitamin C 0mg 48.2mg 54%
Protein 28.94g 1.92g 54%
Selenium 27µg 0.6µg 48%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.13g 34%
Fats 19.17g 0.28g 29%
Iron 2.42mg 0.42mg 25%
Vitamin B3 4.105mg 0.507mg 22%
Monounsaturated fat 8.175g 0.034g 20%
Phosphorus 174mg 44mg 19%
Calories 297kcal 25kcal 14%
Choline 110.2mg 44.3mg 12%
Folate 9µg 57µg 12%
Vitamin K 1.8µg 15.5µg 11%
Vitamin B2 0.171mg 0.06mg 9%
Fiber 0g 2g 8%
Vitamin B6 0.283mg 0.184mg 8%
Copper 0.099mg 0.039mg 7%
Manganese 0.01mg 0.155mg 6%
Polyunsaturated fat 0.708g 0.031g 5%
Vitamin E 0.51mg 0.08mg 3%
Carbs 0g 4.97g 2%
Vitamin B5 0.571mg 0.667mg 2%
Potassium 231mg 299mg 2%
Vitamin D 8IU 0IU 1%
Fructose 0.97g 1%
Sodium 47mg 30mg 1%
Magnesium 19mg 15mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin B1 0.059mg 0.05mg 1%
Calcium 16mg 22mg 1%
Net carbs 0g 2.97g N/A
Sugar 0g 1.91g N/A
Tryptophan 0.19mg 0.02mg 0%
Threonine 1.156mg 0.076mg 0%
Isoleucine 1.317mg 0.071mg 0%
Leucine 2.302mg 0.106mg 0%
Lysine 2.446mg 0.217mg 0%
Methionine 0.754mg 0.02mg 0%
Phenylalanine 1.143mg 0.065mg 0%
Valine 1.436mg 0.125mg 0%
Histidine 0.924mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Cauliflower
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
30%
Cauliflower
Minerals Daily Need Coverage Score
57%
Pot roast
13%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 1.91g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 0)
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?
Pot roast
Pot roast is relatively richer in vitamins
Which food is lower in Cholesterol?
Cauliflower
Cauliflower is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Cauliflower
Cauliflower is lower in Saturated fat (difference - 7.418g)

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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.