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  6. Pot roast vs. Chinese broccoli

Pot roast vs. Chinese broccoli — In-Depth Nutrition Comparison

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Important differences between pot roast and chinese broccoli

  • Pot roast has more vitamin B12, zinc, selenium, iron, and vitamin B3; however, chinese broccoli has more vitamin K, vitamin A, and vitamin C.
  • Pot roast's daily need coverage for vitamin B12 is 89% more.
  • Chinese broccoli has a higher glycemic index than pot roast.

The food varieties used in the comparison are Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Broccoli, chinese, cooked.

Infographic

Pot roast vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more IronIron +332.1%
Contains more CopperCopper +62.3%
Contains more ZincZinc +1607.7%
Contains more PhosphorusPhosphorus +324.4%
Contains more SeleniumSelenium +1976.9%
Contains more CalciumCalcium +525%
Contains more PotassiumPotassium +13%
Contains less SodiumSodium -85.1%
Contains more ManganeseManganese +2540%
~equal in Magnesium ~18mg

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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +17.1%
Contains more Vitamin B3Vitamin B3 +839.4%
Contains more Vitamin B5Vitamin B5 +259.1%
Contains more Vitamin B6Vitamin B6 +304.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +335.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +61%
Contains more Vitamin KVitamin K +4611.1%
Contains more FolateFolate +1000%
~equal in Vitamin E ~0.48mg

All nutrients comparison - raw data values

Nutrient Pot roast Chinese broccoli DV% diff.
Vitamin B12 2.13µg 0µg 89%
Vitamin K 1.8µg 84.8µg 69%
Zinc 6.66mg 0.39mg 57%
Protein 28.94g 1.14g 56%
Selenium 27µg 1.3µg 47%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.11g 34%
Vitamin C 0mg 28.2mg 31%
Fats 19.17g 0.72g 28%
Folate 9µg 99µg 23%
Iron 2.42mg 0.56mg 23%
Vitamin B3 4.105mg 0.437mg 23%
Monounsaturated fat 8.175g 0.05g 20%
Phosphorus 174mg 41mg 19%
Vitamin B6 0.283mg 0.07mg 16%
Choline 110.2mg 25.3mg 15%
Calories 297kcal 22kcal 14%
Manganese 0.01mg 0.264mg 11%
Fiber 0g 2.5g 10%
Vitamin A 0µg 82µg 9%
Vitamin B5 0.571mg 0.159mg 8%
Calcium 16mg 100mg 8%
Copper 0.099mg 0.061mg 4%
Polyunsaturated fat 0.708g 0.33g 3%
Vitamin B1 0.059mg 0.095mg 3%
Sodium 47mg 7mg 2%
Vitamin B2 0.171mg 0.146mg 2%
Carbs 0g 3.81g 1%
Vitamin D 0.2µg 0µg 1%
Potassium 231mg 261mg 1%
Vitamin D 8IU 0IU 1%
Net carbs 0g 1.31g N/A
Magnesium 19mg 18mg 0%
Sugar 0g 0.84g N/A
Vitamin E 0.51mg 0.48mg 0%
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%

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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +2438.6%
Contains more FatsFats +2562.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +80.2%
~equal in Other ~0.79g

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% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +16250%
Contains more Poly. FatPolyunsaturated fat +114.5%
Contains less Sat. FatSaturated fat -98.5%

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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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.