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  6. Pot roast vs. Cottage cheese

Pot roast vs. Cottage cheese — In-Depth Nutrition Comparison

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A recap on differences between pot roast and cottage cheese

  • Cottage cheese has less vitamin B12, zinc, selenium, iron, vitamin B3, vitamin B6, and choline.
  • Pot roast covers your daily vitamin B12 needs 71% more than cottage cheese.
  • Cottage cheese contains 41 times less vitamin B3 than pot roast. Pot roast contains 4.105mg of vitamin B3, while cottage cheese contains 0.099mg.
  • Cottage cheese has less cholesterol.

Food varieties used in this article are Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Cheese, cottage, creamed, large or small curd.

Infographic

Pot roast vs Cottage cheese 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +137.5%
Contains more PotassiumPotassium +122.1%
Contains more IronIron +3357.1%
Contains more CopperCopper +241.4%
Contains more ZincZinc +1565%
Contains less SodiumSodium -87.1%
Contains more ManganeseManganese +400%
Contains more SeleniumSelenium +178.4%
Contains more CalciumCalcium +418.8%
~equal in Phosphorus ~159mg

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin EVitamin E +537.5%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B1Vitamin B1 +118.5%
Contains more Vitamin B3Vitamin B3 +4046.5%
Contains more Vitamin B6Vitamin B6 +515.2%
Contains more Vitamin B12Vitamin B12 +395.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +498.9%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +33.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.163mg
~equal in Vitamin B5 ~0.557mg

All nutrients comparison - raw data values

Nutrient Pot roast Cottage cheese DV% diff.
Vitamin B12 2.13µg 0.43µg 71%
Zinc 6.66mg 0.4mg 57%
Protein 28.94g 11.12g 36%
Cholesterol 116mg 17mg 33%
Selenium 27µg 9.7µg 31%
Iron 2.42mg 0.07mg 29%
Saturated fat 7.548g 1.718g 27%
Vitamin B3 4.105mg 0.099mg 25%
Fats 19.17g 4.3g 23%
Monounsaturated fat 8.175g 0.778g 18%
Vitamin B6 0.283mg 0.046mg 18%
Choline 110.2mg 18.4mg 17%
Sodium 47mg 364mg 14%
Calories 297kcal 98kcal 10%
Copper 0.099mg 0.029mg 8%
Calcium 16mg 83mg 7%
Vitamin A 0µg 37µg 4%
Polyunsaturated fat 0.708g 0.123g 4%
Potassium 231mg 104mg 4%
Vitamin B1 0.059mg 0.027mg 3%
Vitamin E 0.51mg 0.08mg 3%
Magnesium 19mg 8mg 3%
Phosphorus 174mg 159mg 2%
Vitamin K 1.8µg 0µg 2%
Carbs 0g 3.38g 1%
Vitamin D 0.2µg 0.1µg 1%
Vitamin B2 0.171mg 0.163mg 1%
Folate 9µg 12µg 1%
Vitamin D 8IU 3IU 1%
Net carbs 0g 3.38g N/A
Sugar 0g 2.67g N/A
Manganese 0.01mg 0.002mg 0%
Vitamin B5 0.571mg 0.557mg 0%
Tryptophan 0.19mg 0.147mg 0%
Threonine 1.156mg 0.5mg 0%
Isoleucine 1.317mg 0.591mg 0%
Leucine 2.302mg 1.116mg 0%
Lysine 2.446mg 0.934mg 0%
Methionine 0.754mg 0.269mg 0%
Phenylalanine 1.143mg 0.577mg 0%
Valine 1.436mg 0.748mg 0%
Histidine 0.924mg 0.326mg 0%

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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more ProteinProtein +160.3%
Contains more FatsFats +345.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +53.7%
~equal in Other ~1.41g

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains more Mono. FatMonounsaturated fat +950.8%
Contains more Poly. FatPolyunsaturated fat +475.6%
Contains less Sat. FatSaturated fat -77.2%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.