Pot roast vs. Club sandwich — In-Depth Nutrition Comparison
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The main differences between pot roast and club sandwich
- Pot roast has more vitamin B12, zinc, iron, and choline; however, club sandwich has more vitamin B1, vitamin B3, and calcium.
- Daily need coverage for vitamin B12 for pot roast is 69% higher.
- Club sandwich has 5 times less zinc than pot roast. Pot roast has 6.66mg of zinc, while club sandwich has 1.34mg.
- Club sandwich is lower in cholesterol.
Food types 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, grilled chicken, bacon, and tomato club sandwich, with cheese, lettuce, and mayonnaise.
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.
| Contains more IronIron | +76.6% |
| Contains more CopperCopper | +11.2% |
| Contains more ZincZinc | +397% |
| Contains less SodiumSodium | -92.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more MagnesiumMagnesium | +68.4% |
| Contains more CalciumCalcium | +493.8% |
| Contains more PhosphorusPhosphorus | +23.6% |
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.
| Contains more Vitamin DVitamin D | +100% |
| Contains more Vitamin B12Vitamin B12 | +353.2% |
| Contains more CholineCholine | +130.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +19.6% |
| Contains more Vitamin B1Vitamin B1 | +191.5% |
| Contains more Vitamin B3Vitamin B3 | +35.8% |
| Contains more Vitamin B5Vitamin B5 | +44.7% |
| Contains more Vitamin KVitamin K | +383.3% |
| Contains more FolateFolate | +244.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.13µg | 0.47µg | 69% |
| Zinc | 6.66mg | 1.34mg | 48% |
| Sodium | 47mg | 630mg | 25% |
| Protein | 28.94g | 17.19g | 24% |
| Cholesterol | 116mg | 46mg | 23% |
| Saturated fat | 7.548g | 3.109g | 20% |
| Fats | 19.17g | 8.05g | 17% |
| Monounsaturated fat | 8.175g | 2.949g | 13% |
| Iron | 2.42mg | 1.37mg | 13% |
| Choline | 110.2mg | 47.8mg | 11% |
| Vitamin B3 | 4.105mg | 5.575mg | 9% |
| Vitamin B1 | 0.059mg | 0.172mg | 9% |
| Polyunsaturated fat | 0.708g | 1.88g | 8% |
| Calcium | 16mg | 95mg | 8% |
| Carbs | 0g | 19.87g | 7% |
| Vitamin K | 1.8µg | 8.7µg | 6% |
| Folate | 9µg | 31µg | 6% |
| Phosphorus | 174mg | 215mg | 6% |
| Fiber | 0g | 1.2g | 5% |
| Vitamin B5 | 0.571mg | 0.826mg | 5% |
| Vitamin C | 0mg | 4.4mg | 5% |
| Vitamin A | 0µg | 35µg | 4% |
| Selenium | 27µg | 24.8µg | 4% |
| Calories | 297kcal | 220kcal | 4% |
| Magnesium | 19mg | 32mg | 3% |
| Vitamin B6 | 0.283mg | 0.296mg | 1% |
| Vitamin B2 | 0.171mg | 0.186mg | 1% |
| Vitamin D | 0.2µg | 0.1µg | 1% |
| Vitamin E | 0.51mg | 0.61mg | 1% |
| Copper | 0.099mg | 0.089mg | 1% |
| Net carbs | 0g | 18.67g | N/A |
| Vitamin D | 8IU | 5IU | 0% |
| Potassium | 231mg | 226mg | 0% |
| Sugar | 0g | 4.68g | N/A |
| Manganese | 0.01mg | 0% | |
| Trans fat | 0.071g | 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 | 0.004g | N/A |
| Omega-3 - DHA | 0g | 0.007g | N/A |
| Omega-3 - DPA | 0g | 0.004g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
28.94 g
Fats:
19.17 g
Carbs:
0 g
Water:
51.9 g
Other:
0 g
Protein:
17.19 g
Fats:
8.05 g
Carbs:
19.87 g
Water:
52.52 g
Other:
2.37 g
| Contains more ProteinProtein | +68.4% |
| Contains more FatsFats | +138.1% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~52.52g
~equal in
Other
~2.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.548 g
Monounsaturated fat:
Mono. Fat
8.175 g
Polyunsaturated fat:
Poly. Fat
0.708 g
Saturated fat:
Sat. Fat
3.109 g
Monounsaturated fat:
Mono. Fat
2.949 g
Polyunsaturated fat:
Poly. Fat
1.88 g
| Contains more Mono. FatMonounsaturated fat | +177.2% |
| Contains less Sat. FatSaturated fat | -58.8% |
| Contains more Poly. FatPolyunsaturated fat | +165.5% |
