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Pot roast vs. Coconut oil — In-Depth Nutrition Comparison

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Significant differences between pot roast and coconut oil

  • The amount of vitamin B12, zinc, selenium, iron, vitamin B3, phosphorus, vitamin B6, and choline in pot roast is higher than in coconut oil.
  • Coconut oil covers your daily saturated fat needs 375% more than pot roast.
  • Coconut oil 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 Oil, coconut.

Infographic

Pot roast vs Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +1500%
Contains more PotassiumPotassium +∞%
Contains more IronIron +4740%
Contains more CopperCopper +∞%
Contains more ZincZinc +33200%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Contains more Vitamin EVitamin E +363.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +∞%
Contains more CholineCholine +36633.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

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
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more ProteinProtein +∞%
Contains more WaterWater +172900%
Contains more FatsFats +416.7%
~equal in Carbs ~0g
~equal in Other ~0.91g

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
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Contains less Sat. FatSaturated fat -90.8%
Contains more Mono. FatMonounsaturated fat +29.1%
Contains more Poly. FatPolyunsaturated fat +140.4%

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 Coconut oil
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Pot roast Coconut oil DV% diff.
Saturated fat 7.548g 82.475g 341%
Fats 19.17g 99.06g 123%
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.02mg 60%
Protein 28.94g 0g 58%
Selenium 27µg 0µg 49%
Cholesterol 116mg 0mg 39%
Calories 297kcal 892kcal 30%
Iron 2.42mg 0.05mg 30%
Vitamin B3 4.105mg 0mg 26%
Phosphorus 174mg 0mg 25%
Vitamin B6 0.283mg 0mg 22%
Choline 110.2mg 0.3mg 20%
Vitamin B2 0.171mg 0mg 13%
Vitamin B5 0.571mg 0mg 11%
Copper 0.099mg 0mg 11%
Potassium 231mg 0mg 7%
Polyunsaturated fat 0.708g 1.702g 7%
Monounsaturated fat 8.175g 6.332g 5%
Vitamin B1 0.059mg 0mg 5%
Magnesium 19mg 0mg 5%
Vitamin E 0.51mg 0.11mg 3%
Sodium 47mg 0mg 2%
Calcium 16mg 1mg 2%
Folate 9µg 0µg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin K 1.8µg 0.6µg 1%
Vitamin D 8IU 0IU 1%
Manganese 0.01mg 0mg 0%
Trans fat 0.028g N/A
Tryptophan 0.19mg 0mg 0%
Threonine 1.156mg 0mg 0%
Isoleucine 1.317mg 0mg 0%
Leucine 2.302mg 0mg 0%
Lysine 2.446mg 0mg 0%
Methionine 0.754mg 0mg 0%
Phenylalanine 1.143mg 0mg 0%
Valine 1.436mg 0mg 0%
Histidine 0.924mg 0mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Coconut oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
45%
Pot roast
0%
Coconut oil
Minerals Daily Need Coverage Score
57%
Pot roast
0%
Coconut oil

Comparison summary

Which food is lower in Saturated fat?
Pot roast
Pot roast is lower in Saturated fat (difference - 74.927g)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $2.2)
Which food is richer in minerals?
Pot roast
Pot roast is relatively richer in minerals
Which food is richer in vitamins?
Pot roast
Pot roast is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut oil
Coconut oil is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 47mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.