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  6. Pot roast vs. Dried fruit

Pot roast vs. Dried fruit — In-Depth Nutrition Comparison

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A recap on differences between pot roast and dried fruit

  • Pot roast has more vitamin B12, zinc, and selenium; however, dried fruit is higher in vitamin A, fiber, potassium, copper, and vitamin E.
  • Pot roast covers your daily vitamin B12 needs 89% more than dried fruit.
  • The glycemic index of dried fruit is higher.

Food varieties used in this article are Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Apricots, dried, sulfured, uncooked.

Infographic

Pot roast vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more ZincZinc +1607.7%
Contains more PhosphorusPhosphorus +145.1%
Contains more SeleniumSelenium +1127.3%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +243.8%
Contains more PotassiumPotassium +403%
Contains more CopperCopper +246.5%
Contains less SodiumSodium -78.7%
Contains more ManganeseManganese +2250%
~equal in Iron ~2.66mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +293.3%
Contains more Vitamin B2Vitamin B2 +131.1%
Contains more Vitamin B3Vitamin B3 +58.6%
Contains more Vitamin B6Vitamin B6 +97.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +692.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +749%
Contains more Vitamin KVitamin K +72.2%
Contains more FolateFolate +11.1%
~equal in Vitamin B5 ~0.516mg

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +753.7%
Contains more FatsFats +3658.8%
Contains more WaterWater +68%
Contains more CarbsCarbs +∞%
~equal in Other ~2.57g

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +10947.3%
Contains more Poly. FatPolyunsaturated fat +856.8%
Contains less Sat. FatSaturated fat -99.8%

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 Dried fruit
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pot roast Dried fruit DV% diff.
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.39mg 57%
Protein 28.94g 3.39g 51%
Selenium 27µg 2.2µg 45%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.017g 34%
Fats 19.17g 0.51g 29%
Fiber 0g 7.3g 29%
Potassium 231mg 1162mg 27%
Copper 0.099mg 0.343mg 27%
Vitamin E 0.51mg 4.33mg 25%
Carbs 0g 62.64g 21%
Monounsaturated fat 8.175g 0.074g 20%
Vitamin A 0µg 180µg 20%
Choline 110.2mg 13.9mg 18%
Fructose 12.47g 16%
Phosphorus 174mg 71mg 15%
Vitamin B6 0.283mg 0.143mg 11%
Manganese 0.01mg 0.235mg 10%
Vitamin B3 4.105mg 2.589mg 9%
Vitamin B2 0.171mg 0.074mg 7%
Polyunsaturated fat 0.708g 0.074g 4%
Calcium 16mg 55mg 4%
Vitamin B1 0.059mg 0.015mg 4%
Magnesium 19mg 32mg 3%
Calories 297kcal 241kcal 3%
Iron 2.42mg 2.66mg 3%
Sodium 47mg 10mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin B5 0.571mg 0.516mg 1%
Vitamin K 1.8µg 3.1µg 1%
Vitamin D 8IU 0IU 1%
Vitamin C 0mg 1mg 1%
Net carbs 0g 55.34g N/A
Sugar 0g 53.44g N/A
Starch 0.35g 0%
Folate 9µg 10µg 0%
Tryptophan 0.19mg 0.016mg 0%
Threonine 1.156mg 0.073mg 0%
Isoleucine 1.317mg 0.063mg 0%
Leucine 2.302mg 0.105mg 0%
Lysine 2.446mg 0.083mg 0%
Methionine 0.754mg 0.015mg 0%
Phenylalanine 1.143mg 0.062mg 0%
Valine 1.436mg 0.078mg 0%
Histidine 0.924mg 0.047mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Dried fruit
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
24%
Dried fruit
Minerals Daily Need Coverage Score
57%
Pot roast
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 53.44g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 31)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $2)
Which food is lower in Cholesterol?
Dried fruit
Dried fruit is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 7.531g)
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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.