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Pot roast vs. Egg white — In-Depth Nutrition Comparison

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What are the differences between pot roast and egg whites?

  • Pot roast is higher in vitamin B12, zinc, iron, vitamin B3, phosphorus, vitamin B6, and choline, yet egg whites are higher in vitamin B2.
  • Pot roast's daily need coverage for vitamin B12 is 85% more.

We used Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Egg, white, raw, fresh types in this article.

Infographic

Pot roast vs Egg white 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 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
Contains more MagnesiumMagnesium +72.7%
Contains more CalciumCalcium +128.6%
Contains more PotassiumPotassium +41.7%
Contains more IronIron +2925%
Contains more CopperCopper +330.4%
Contains more ZincZinc +22100%
Contains more PhosphorusPhosphorus +1060%
Contains less SodiumSodium -71.7%
Contains more SeleniumSelenium +35%
~equal in Manganese ~0.011mg

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% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1375%
Contains more Vitamin B3Vitamin B3 +3809.5%
Contains more Vitamin B5Vitamin B5 +200.5%
Contains more Vitamin B6Vitamin B6 +5560%
Contains more Vitamin B12Vitamin B12 +2266.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +125%
Contains more CholineCholine +9918.2%
Contains more Vitamin B2Vitamin B2 +156.7%
~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
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
Contains more ProteinProtein +165.5%
Contains more FatsFats +11176.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +68.7%
~equal in Other ~0.63g

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 Egg white
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Pot roast Egg white DV% diff.
Vitamin B12 2.13µg 0.09µg 85%
Zinc 6.66mg 0.03mg 60%
Cholesterol 116mg 0mg 39%
Protein 28.94g 10.9g 36%
Saturated fat 7.548g 0g 34%
Fats 19.17g 0.17g 29%
Iron 2.42mg 0.08mg 29%
Vitamin B3 4.105mg 0.105mg 25%
Phosphorus 174mg 15mg 23%
Vitamin B2 0.171mg 0.439mg 21%
Vitamin B6 0.283mg 0.005mg 21%
Monounsaturated fat 8.175g 0g 20%
Choline 110.2mg 1.1mg 20%
Selenium 27µg 20µg 13%
Calories 297kcal 52kcal 12%
Vitamin B5 0.571mg 0.19mg 8%
Copper 0.099mg 0.023mg 8%
Sodium 47mg 166mg 5%
Polyunsaturated fat 0.708g 0g 5%
Vitamin B1 0.059mg 0.004mg 5%
Vitamin E 0.51mg 0mg 3%
Magnesium 19mg 11mg 2%
Potassium 231mg 163mg 2%
Vitamin K 1.8µg 0µg 2%
Folate 9µg 4µg 1%
Vitamin D 8IU 0IU 1%
Calcium 16mg 7mg 1%
Vitamin D 0.2µg 0µg 1%
Carbs 0g 0.73g 0%
Net carbs 0g 0.73g N/A
Sugar 0g 0.71g N/A
Manganese 0.01mg 0.011mg 0%
Tryptophan 0.19mg 0.125mg 0%
Threonine 1.156mg 0.449mg 0%
Isoleucine 1.317mg 0.661mg 0%
Leucine 2.302mg 1.016mg 0%
Lysine 2.446mg 0.806mg 0%
Methionine 0.754mg 0.399mg 0%
Phenylalanine 1.143mg 0.686mg 0%
Valine 1.436mg 0.809mg 0%
Histidine 0.924mg 0.29mg 0%
Fructose 0.07g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
10%
Egg white
Minerals Daily Need Coverage Score
57%
Pot roast
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 119mg)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $1)
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?
Egg white
Egg white is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 7.548g)
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. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/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.