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Pot roast vs. Chicken sandwich — In-Depth Nutrition Comparison

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A recap on the differences between pot roast and chicken sandwich

  • Pot roast has more vitamin B12, zinc, choline, and selenium; however, chicken sandwich is higher in vitamin B3, vitamin B1, and vitamin E.
  • Pot roast covers your daily vitamin B12 needs 83% more than chicken sandwich.
  • Chicken sandwich contains 11 times less zinc than pot roast. Pot roast contains 6.66mg of zinc, while chicken sandwich contains 0.61mg.
  • Chicken sandwich has less saturated fat.
  • The glycemic index of chicken sandwich is higher.

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 Fast foods, chicken fillet sandwich, plain with pickles.

Infographic

Pot roast vs Chicken sandwich 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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more IronIron +36.7%
Contains more CopperCopper +47.8%
Contains more ZincZinc +991.8%
Contains less SodiumSodium -93.8%
Contains more SeleniumSelenium +35.7%
Contains more MagnesiumMagnesium +26.3%
Contains more CalciumCalcium +262.5%
Contains more ManganeseManganese +2090%
~equal in Potassium ~245mg
~equal in Phosphorus ~185mg

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B12Vitamin B12 +1538.5%
Contains more CholineCholine +212.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +372.5%
Contains more Vitamin B1Vitamin B1 +289.8%
Contains more Vitamin B2Vitamin B2 +75.4%
Contains more Vitamin B3Vitamin B3 +88.1%
Contains more Vitamin B5Vitamin B5 +110.2%
Contains more Vitamin B6Vitamin B6 +35.3%
Contains more Vitamin KVitamin K +372.2%
Contains more FolateFolate +422.2%

All nutrients comparison - raw data values

Nutrient Pot roast Chicken sandwich DV% diff.
Vitamin B12 2.13µg 0.13µg 83%
Zinc 6.66mg 0.61mg 55%
Sodium 47mg 753mg 31%
Cholesterol 116mg 35mg 27%
Saturated fat 7.548g 2.123g 25%
Protein 28.94g 16.28g 25%
Vitamin B3 4.105mg 7.72mg 23%
Polyunsaturated fat 0.708g 3.177g 16%
Vitamin B1 0.059mg 0.23mg 14%
Choline 110.2mg 35.3mg 14%
Vitamin B5 0.571mg 1.2mg 13%
Selenium 27µg 19.9µg 13%
Vitamin E 0.51mg 2.41mg 13%
Fats 19.17g 11.19g 12%
Vitamin B2 0.171mg 0.3mg 10%
Folate 9µg 47µg 10%
Manganese 0.01mg 0.219mg 9%
Monounsaturated fat 8.175g 4.481g 9%
Iron 2.42mg 1.77mg 8%
Vitamin B6 0.283mg 0.383mg 8%
Starch 16.5g 7%
Carbs 0g 20.89g 7%
Vitamin K 1.8µg 8.5µg 6%
Fiber 0g 1.4g 6%
Copper 0.099mg 0.067mg 4%
Calcium 16mg 58mg 4%
Calories 297kcal 250kcal 2%
Phosphorus 174mg 185mg 2%
Vitamin D 0.2µg 0.1µg 1%
Fructose 0.97g 1%
Magnesium 19mg 24mg 1%
Vitamin C 0mg 0.8mg 1%
Net carbs 0g 19.49g N/A
Vitamin D 8IU 5IU 0%
Potassium 231mg 245mg 0%
Sugar 0g 3.64g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.03g N/A
Tryptophan 0.19mg 0%
Threonine 1.156mg 0%
Isoleucine 1.317mg 0%
Leucine 2.302mg 0%
Lysine 2.446mg 0%
Methionine 0.754mg 0%
Phenylalanine 1.143mg 0%
Valine 1.436mg 0%
Histidine 0.924mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more ProteinProtein +77.8%
Contains more FatsFats +71.3%
Contains more CarbsCarbs +∞%
~equal in Water ~48.94g
~equal in Other ~2.7g

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains more Mono. FatMonounsaturated fat +82.4%
Contains less Sat. FatSaturated fat -71.9%
Contains more Poly. FatPolyunsaturated fat +348.7%

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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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.