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  6. Pot roast vs. Chard raw

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

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Significant differences between Pot roast and Chard raw

  • Pot roast has more Vitamin B12, Zinc, Selenium, Vitamin B3, and Phosphorus, however, Chard raw is richer in Vitamin K, Vitamin A RAE, and Vitamin C.
  • Chard raw covers your daily Vitamin K needs 690% more than Pot roast.
  • Chard raw contains less Cholesterol.

Specific food types used in this comparison are Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Chard, swiss, raw.

Infographic

Pot roast vs Chard 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.
Pot roast
Pot roast
5
:
5
Chard raw
Chard raw
Contains more Iron +34.4%
Contains more Phosphorus +278.3%
Contains less Sodium -77.9%
Contains more Zinc +1750%
Contains more Selenium +2900%
Contains more Calcium +218.8%
Contains more Magnesium +326.3%
Contains more Potassium +64.1%
Contains more Copper +80.8%
Contains more Manganese +3560%
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Chard raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 16% 68% 58% 20% 34% 28% 10% 60% 48% 5%
Contains more Iron +34.4%
Contains more Phosphorus +278.3%
Contains less Sodium -77.9%
Contains more Zinc +1750%
Contains more Selenium +2900%
Contains more Calcium +218.8%
Contains more Magnesium +326.3%
Contains more Potassium +64.1%
Contains more Copper +80.8%
Contains more Manganese +3560%

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.
Pot roast
Pot roast
7
:
5
Chard raw
Chard raw
Contains more Vitamin D +∞%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +926.3%
Contains more Vitamin B5 +232%
Contains more Vitamin B6 +185.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +270.6%
Contains more Vitamin C +∞%
Contains more Folate +55.6%
Contains more Vitamin K +46011.1%
Pot roast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 6% 0% 15% 40% 77% 35% 66% 7% 267% 5%
Chard raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 367% 38% 0% 100% 10% 21% 8% 11% 23% 11% 0% 2075%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +47.5%
Contains more Vitamin B2 +90%
Contains more Vitamin B3 +926.3%
Contains more Vitamin B5 +232%
Contains more Vitamin B6 +185.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +270.6%
Contains more Vitamin C +∞%
Contains more Folate +55.6%
Contains more Vitamin K +46011.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pot roast
Pot roast
2
:
3
Chard raw
Chard raw
Contains more Protein +1507.8%
Contains more Fats +9485%
Contains more Carbs +∞%
Contains more Water +78.5%
Equal in Other - 1.6
Pot roast
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Chard raw
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more Protein +1507.8%
Contains more Fats +9485%
Contains more Carbs +∞%
Contains more Water +78.5%
Equal in Other - 1.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pot roast
Pot roast
2
:
1
Chard raw
Chard raw
Contains more Monounsaturated Fat +20337.5%
Contains more Polyunsaturated fat +911.4%
Contains less Saturated Fat -99.6%
Pot roast
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Chard raw
21% 29% 50%
Saturated Fat: 0.03 g
Monounsaturated Fat: 0.04 g
Polyunsaturated fat: 0.07 g
Contains more Monounsaturated Fat +20337.5%
Contains more Polyunsaturated fat +911.4%
Contains less Saturated Fat -99.6%

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 Chard raw
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pot roast Chard raw Opinion
Net carbs 0g 2.14g Chard raw
Protein 28.94g 1.8g Pot roast
Fats 19.17g 0.2g Pot roast
Carbs 0g 3.74g Chard raw
Calories 297kcal 19kcal Pot roast
Sugar 0g 1.1g Pot roast
Fiber 0g 1.6g Chard raw
Calcium 16mg 51mg Chard raw
Iron 2.42mg 1.8mg Pot roast
Magnesium 19mg 81mg Chard raw
Phosphorus 174mg 46mg Pot roast
Potassium 231mg 379mg Chard raw
Sodium 47mg 213mg Pot roast
Zinc 6.66mg 0.36mg Pot roast
Copper 0.099mg 0.179mg Chard raw
Manganese 0.01mg 0.366mg Chard raw
Selenium 27µg 0.9µg Pot roast
Vitamin A 0IU 6116IU Chard raw
Vitamin A RAE 0µg 306µg Chard raw
Vitamin E 0.51mg 1.89mg Chard raw
Vitamin D 8IU 0IU Pot roast
Vitamin D 0.2µg 0µg Pot roast
Vitamin C 0mg 30mg Chard raw
Vitamin B1 0.059mg 0.04mg Pot roast
Vitamin B2 0.171mg 0.09mg Pot roast
Vitamin B3 4.105mg 0.4mg Pot roast
Vitamin B5 0.571mg 0.172mg Pot roast
Vitamin B6 0.283mg 0.099mg Pot roast
Folate 9µg 14µg Chard raw
Vitamin B12 2.13µg 0µg Pot roast
Vitamin K 1.8µg 830µg Chard raw
Tryptophan 0.19mg 0.017mg Pot roast
Threonine 1.156mg 0.083mg Pot roast
Isoleucine 1.317mg 0.147mg Pot roast
Leucine 2.302mg 0.13mg Pot roast
Lysine 2.446mg 0.099mg Pot roast
Methionine 0.754mg 0.019mg Pot roast
Phenylalanine 1.143mg 0.11mg Pot roast
Valine 1.436mg 0.11mg Pot roast
Histidine 0.924mg 0.036mg Pot roast
Cholesterol 116mg 0mg Chard raw
Saturated Fat 7.548g 0.03g Chard raw
Monounsaturated Fat 8.175g 0.04g Pot roast
Polyunsaturated fat 0.708g 0.07g Pot roast

Which food is preferable for your diet?

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

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
44%
Pot roast
222%
Chard raw
Minerals Daily Need Coverage Score
57%
Pot roast
34%
Chard raw

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 166mg)
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 lower in Cholesterol?
Chard raw
Chard raw is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Chard raw
Chard raw is lower in Saturated Fat (difference - 7.518g)
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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.