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Pot roast vs. Crab meat — In-Depth Nutrition Comparison

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Significant differences between pot roast and crab meat

  • Pot roast has more iron and vitamin B3; however, crab meat is richer in vitamin B12, copper, selenium, phosphorus, and folate.
  • Crab meat covers your daily vitamin B12 needs 390% more than pot roast.
  • Crab meat has 57 times less saturated fat than pot roast. Pot roast has 7.548g of saturated fat, while crab meat has 0.133g.

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 Crustaceans, crab, alaska king, cooked, moist heat.

Infographic

Pot roast vs Crab meat 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 45% 18% 23% 29% 394% 208% 120% 140% 5.2% 218%
Contains more IronIron +218.4%
Contains less SodiumSodium -95.6%
Contains more MagnesiumMagnesium +231.6%
Contains more CalciumCalcium +268.8%
Contains more PotassiumPotassium +13.4%
Contains more CopperCopper +1093.9%
Contains more ZincZinc +14.4%
Contains more PhosphorusPhosphorus +60.9%
Contains more ManganeseManganese +300%
Contains more SeleniumSelenium +48.1%

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 25% 3% 0% 0% 13% 13% 25% 24% 42% 1438% 0% 38% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11.3%
Contains more Vitamin B2Vitamin B2 +210.9%
Contains more Vitamin B3Vitamin B3 +206.3%
Contains more Vitamin B5Vitamin B5 +42.8%
Contains more Vitamin B6Vitamin B6 +57.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +439.9%
Contains more FolateFolate +466.7%

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
19% 78%
Protein: 19.35 g
Fats: 1.54 g
Carbs: 0 g
Water: 77.55 g
Other: 1.56 g
Contains more ProteinProtein +49.6%
Contains more FatsFats +1144.8%
Contains more WaterWater +49.4%
~equal in Carbs ~0g
~equal in Other ~1.56g

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
16% 22% 63%
Saturated fat: Sat. Fat 0.133 g
Monounsaturated fat: Mono. Fat 0.185 g
Polyunsaturated fat: Poly. Fat 0.536 g
Contains more Mono. FatMonounsaturated fat +4318.9%
Contains more Poly. FatPolyunsaturated fat +32.1%
Contains less Sat. FatSaturated fat -98.2%

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 Crab meat
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Pot roast Crab meat DV% diff.
Vitamin B12 2.13µg 11.5µg 390%
Copper 0.099mg 1.182mg 120%
Sodium 47mg 1072mg 45%
Saturated fat 7.548g 0.133g 34%
Fats 19.17g 1.54g 27%
Selenium 27µg 40µg 24%
Cholesterol 116mg 53mg 21%
Iron 2.42mg 0.76mg 21%
Monounsaturated fat 8.175g 0.185g 20%
Choline 110.2mg 20%
Protein 28.94g 19.35g 19%
Vitamin B3 4.105mg 1.34mg 17%
Phosphorus 174mg 280mg 15%
Folate 9µg 51µg 11%
Calories 297kcal 97kcal 10%
Magnesium 19mg 63mg 10%
Zinc 6.66mg 7.62mg 9%
Vitamin B2 0.171mg 0.055mg 9%
Vitamin C 0mg 7.6mg 8%
Vitamin B6 0.283mg 0.18mg 8%
Calcium 16mg 59mg 4%
Vitamin E 0.51mg 3%
Vitamin B5 0.571mg 0.4mg 3%
Vitamin K 1.8µg 2%
Vitamin B1 0.059mg 0.053mg 1%
Potassium 231mg 262mg 1%
Vitamin A 0µg 9µg 1%
Manganese 0.01mg 0.04mg 1%
Vitamin D 8IU 1%
Vitamin D 0.2µg 1%
Polyunsaturated fat 0.708g 0.536g 1%
Tryptophan 0.19mg 0.269mg 0%
Threonine 1.156mg 0.783mg 0%
Isoleucine 1.317mg 0.938mg 0%
Leucine 2.302mg 1.536mg 0%
Lysine 2.446mg 1.684mg 0%
Methionine 0.754mg 0.545mg 0%
Phenylalanine 1.143mg 0.817mg 0%
Valine 1.436mg 0.91mg 0%
Histidine 0.924mg 0.393mg 0%
Omega-3 - EPA 0g 0.295g N/A
Omega-3 - DHA 0g 0.118g N/A
Omega-3 - DPA 0g 0.031g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Crab meat
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
125%
Crab meat
Minerals Daily Need Coverage Score
57%
Pot roast
120%
Crab meat

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 1025mg)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $12)
Which food is richer in vitamins?
Pot roast
Pot roast is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab meat
Crab meat is lower in Cholesterol (difference - 63mg)
Which food is lower in Sugar?
Crab meat
Crab meat is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Crab meat
Crab meat is lower in Saturated fat (difference - 7.415g)
Which food is richer in minerals?
Crab meat
Crab meat is relatively richer in minerals
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. Crab meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174202/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.