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  6. Pot roast vs. Garden cress

Pot roast vs. Garden cress — In-Depth Nutrition Comparison

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What are the main differences between Pot roast and Garden cress?

  • Pot roast is richer in Vitamin B12, Zinc, Selenium, and Vitamin B3, yet Garden cress is richer in Vitamin K, Vitamin C, Vitamin A RAE, and Manganese.
  • Garden cress's daily need coverage for Vitamin K is 450% higher.
  • Garden cress contains less Cholesterol.

We used Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Cress, garden, raw types in this comparison.

Infographic

Pot roast vs Garden cress 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.
Pot roast
Pot roast
4
:
6
Garden cress
Garden cress
Contains more Iron +86.2%
Contains more Phosphorus +128.9%
Contains more Zinc +2795.7%
Contains more Selenium +2900%
Contains more Calcium +406.3%
Contains more Magnesium +100%
Contains more Potassium +162.3%
Contains less Sodium -70.2%
Contains more Copper +71.7%
Contains more Manganese +5430%
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Garden cress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 49% 28% 33% 54% 2% 7% 57% 73% 5%
Contains more Iron +86.2%
Contains more Phosphorus +128.9%
Contains more Zinc +2795.7%
Contains more Selenium +2900%
Contains more Calcium +406.3%
Contains more Magnesium +100%
Contains more Potassium +162.3%
Contains less Sodium -70.2%
Contains more Copper +71.7%
Contains more Manganese +5430%

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.
Pot roast
Pot roast
5
:
7
Garden cress
Garden cress
Contains more Vitamin D +∞%
Contains more Vitamin B3 +310.5%
Contains more Vitamin B5 +136%
Contains more Vitamin B6 +14.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +37.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35.6%
Contains more Vitamin B2 +52%
Contains more Folate +788.9%
Contains more Vitamin K +30005.6%
Pot roast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 6% 0% 15% 40% 77% 35% 66% 7% 267% 5%
Garden cress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 416% 14% 0% 230% 20% 60% 19% 15% 57% 60% 0% 1355%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +310.5%
Contains more Vitamin B5 +136%
Contains more Vitamin B6 +14.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +37.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35.6%
Contains more Vitamin B2 +52%
Contains more Folate +788.9%
Contains more Vitamin K +30005.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pot roast
Pot roast
2
:
3
Garden cress
Garden cress
Contains more Protein +1013.1%
Contains more Fats +2638.6%
Contains more Carbs +∞%
Contains more Water +72.3%
Equal in Other - 1.8
Pot roast
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Garden cress
3% 6% 89% 2%
Protein: 2.6 g
Fats: 0.7 g
Carbs: 5.5 g
Water: 89.4 g
Other: 1.8 g
Contains more Protein +1013.1%
Contains more Fats +2638.6%
Contains more Carbs +∞%
Contains more Water +72.3%
Equal in Other - 1.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pot roast
Pot roast
2
:
1
Garden cress
Garden cress
Contains more Monounsaturated Fat +3320.5%
Contains more Polyunsaturated fat +210.5%
Contains less Saturated Fat -99.7%
Pot roast
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Garden cress
5% 49% 47%
Saturated Fat: 0.023 g
Monounsaturated Fat: 0.239 g
Polyunsaturated fat: 0.228 g
Contains more Monounsaturated Fat +3320.5%
Contains more Polyunsaturated fat +210.5%
Contains less Saturated Fat -99.7%

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 Garden cress
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pot roast Garden cress Opinion
Net carbs 0g 4.4g Garden cress
Protein 28.94g 2.6g Pot roast
Fats 19.17g 0.7g Pot roast
Carbs 0g 5.5g Garden cress
Calories 297kcal 32kcal Pot roast
Sugar 0g 4.4g Pot roast
Fiber 0g 1.1g Garden cress
Calcium 16mg 81mg Garden cress
Iron 2.42mg 1.3mg Pot roast
Magnesium 19mg 38mg Garden cress
Phosphorus 174mg 76mg Pot roast
Potassium 231mg 606mg Garden cress
Sodium 47mg 14mg Garden cress
Zinc 6.66mg 0.23mg Pot roast
Copper 0.099mg 0.17mg Garden cress
Manganese 0.01mg 0.553mg Garden cress
Selenium 27µg 0.9µg Pot roast
Vitamin A 0IU 6917IU Garden cress
Vitamin A RAE 0µg 346µg Garden cress
Vitamin E 0.51mg 0.7mg Garden cress
Vitamin D 8IU 0IU Pot roast
Vitamin D 0.2µg 0µg Pot roast
Vitamin C 0mg 69mg Garden cress
Vitamin B1 0.059mg 0.08mg Garden cress
Vitamin B2 0.171mg 0.26mg Garden cress
Vitamin B3 4.105mg 1mg Pot roast
Vitamin B5 0.571mg 0.242mg Pot roast
Vitamin B6 0.283mg 0.247mg Pot roast
Folate 9µg 80µg Garden cress
Vitamin B12 2.13µg 0µg Pot roast
Vitamin K 1.8µg 541.9µg Garden cress
Tryptophan 0.19mg Pot roast
Threonine 1.156mg Pot roast
Isoleucine 1.317mg Pot roast
Leucine 2.302mg Pot roast
Lysine 2.446mg Pot roast
Methionine 0.754mg Pot roast
Phenylalanine 1.143mg Pot roast
Valine 1.436mg Pot roast
Histidine 0.924mg Pot roast
Cholesterol 116mg 0mg Garden cress
Saturated Fat 7.548g 0.023g Garden cress
Monounsaturated Fat 8.175g 0.239g Pot roast
Polyunsaturated fat 0.708g 0.228g Pot roast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Garden cress
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
44%
Pot roast
187%
Garden cress
Minerals Daily Need Coverage Score
57%
Pot roast
33%
Garden cress

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 4.4g)
Which food contains less Sodium?
Garden cress
Garden cress contains less Sodium (difference - 33mg)
Which food is lower in Cholesterol?
Garden cress
Garden cress is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Garden cress
Garden cress is lower in Saturated Fat (difference - 7.525g)
Which food is lower in glycemic index?
Garden cress
Garden cress is lower in glycemic index (difference - 0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Garden cress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168407/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.