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Pot roast vs. Fortune cookie — In-Depth Nutrition Comparison

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The main differences between pot roast and fortune cookie

  • Pot roast has more vitamin B12, zinc, selenium, vitamin B6, phosphorus, choline, and vitamin B3; however, fortune cookie has more folate.
  • Daily need coverage for vitamin B12 for pot roast is 88% higher.
  • Fortune cookie has 58 times less cholesterol than pot roast. Pot roast has 116mg of cholesterol, while fortune cookie has 2mg.
  • Fortune cookie has a higher glycemic index than pot roast.

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 Cookies, fortune.

Infographic

Pot roast vs Fortune cookie 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 5% 3.6% 3.6% 54% 20% 4.6% 15% 4% 25% 16%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +463.4%
Contains more IronIron +68.1%
Contains more CopperCopper +65%
Contains more ZincZinc +3817.6%
Contains more PhosphorusPhosphorus +397.1%
Contains more SeleniumSelenium +831%
Contains less SodiumSodium -34%
Contains more ManganeseManganese +1800%

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% 0.33% 0.6% 0% 46% 30% 35% 18% 3% 1.3% 2.8% 50% 3.3%
Contains more Vitamin EVitamin E +1600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +31.5%
Contains more Vitamin B3Vitamin B3 +123.1%
Contains more Vitamin B5Vitamin B5 +92.3%
Contains more Vitamin B6Vitamin B6 +2076.9%
Contains more Vitamin B12Vitamin B12 +21200%
Contains more Vitamin KVitamin K +63.6%
Contains more CholineCholine +1736.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +208.5%
Contains more FolateFolate +633.3%
~equal in Vitamin C ~0mg

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% 3% 84% 8%
Protein: 4.2 g
Fats: 2.7 g
Carbs: 84 g
Water: 8 g
Other: 1.1 g
Contains more ProteinProtein +589%
Contains more FatsFats +610%
Contains more WaterWater +548.8%
Contains more CarbsCarbs +∞%
~equal in Other ~1.1g

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
27% 54% 19%
Saturated fat: Sat. Fat 0.669 g
Monounsaturated fat: Mono. Fat 1.345 g
Polyunsaturated fat: Poly. Fat 0.466 g
Contains more Mono. FatMonounsaturated fat +507.8%
Contains more Poly. FatPolyunsaturated fat +51.9%
Contains less Sat. FatSaturated fat -91.1%

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 Fortune cookie
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pot roast Fortune cookie DV% diff.
Vitamin B12 2.13µg 0.01µg 88%
Zinc 6.66mg 0.17mg 59%
Protein 28.94g 4.2g 49%
Selenium 27µg 2.9µg 44%
Cholesterol 116mg 2mg 38%
Saturated fat 7.548g 0.669g 31%
Carbs 0g 84g 28%
Fats 19.17g 2.7g 25%
Vitamin B6 0.283mg 0.013mg 21%
Phosphorus 174mg 35mg 20%
Choline 110.2mg 6mg 19%
Monounsaturated fat 8.175g 1.345g 17%
Folate 9µg 66µg 14%
Vitamin B3 4.105mg 1.84mg 14%
Iron 2.42mg 1.44mg 12%
Vitamin B1 0.059mg 0.182mg 10%
Manganese 0.01mg 0.19mg 8%
Fiber 0g 1.6g 6%
Potassium 231mg 41mg 6%
Vitamin B5 0.571mg 0.297mg 5%
Calories 297kcal 378kcal 4%
Copper 0.099mg 0.06mg 4%
Magnesium 19mg 7mg 3%
Vitamin B2 0.171mg 0.13mg 3%
Vitamin E 0.51mg 0.03mg 3%
Polyunsaturated fat 0.708g 0.466g 2%
Vitamin D 0.2µg 0µg 1%
Sodium 47mg 31mg 1%
Vitamin K 1.8µg 1.1µg 1%
Vitamin D 8IU 0IU 1%
Net carbs 0g 82.4g N/A
Calcium 16mg 12mg 0%
Sugar 0g 45.42g N/A
Vitamin A 0µg 1µg 0%
Tryptophan 0.19mg 0.061mg 0%
Threonine 1.156mg 0.123mg 0%
Isoleucine 1.317mg 0.165mg 0%
Leucine 2.302mg 0.295mg 0%
Lysine 2.446mg 0.157mg 0%
Methionine 0.754mg 0.076mg 0%
Phenylalanine 1.143mg 0.203mg 0%
Valine 1.436mg 0.192mg 0%
Histidine 0.924mg 0.088mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Fortune cookie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
15%
Fortune cookie
Minerals Daily Need Coverage Score
57%
Pot roast
15%
Fortune cookie

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 45.42g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 77)
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?
Fortune cookie
Fortune cookie is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Fortune cookie
Fortune cookie contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Fortune cookie
Fortune cookie is lower in Saturated fat (difference - 6.879g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fortune cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172722/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.