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Pot roast vs. Fajita — In-Depth Nutrition Comparison

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What are the main differences between pot roast and fajita?

  • Pot roast is richer in vitamin B12, zinc, selenium, iron, and choline, yet fajita is richer in phosphorus and vitamin B6.
  • Pot roast's daily need coverage for vitamin B12 is 66% higher.
  • Pot roast has 5 times more zinc than fajita. Pot roast has 6.66mg of zinc, while fajita has 1.37mg.
  • Fajita contains less saturated fat.
  • Pot roast has a lower glycemic index than fajita.

We used Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and USDA Commodity, chicken fajita strips, frozen types in this comparison.

Infographic

Pot roast vs Fajita 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%
Fajita
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 3.9% 25% 37% 10% 37% 119% 104% 8.6% 91%
Contains more CalciumCalcium +23.1%
Contains more IronIron +144.4%
Contains more CopperCopper +230%
Contains more ZincZinc +386.1%
Contains less SodiumSodium -94.1%
Contains more SeleniumSelenium +61.7%
Contains more MagnesiumMagnesium +15.8%
Contains more PotassiumPotassium +22.9%
Contains more PhosphorusPhosphorus +59.2%
Contains more ManganeseManganese +560%

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%
Fajita
5
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% 4.4% 0% 25% 49% 90% 44% 89% 68% 0.5% 3% 37%
Contains more Vitamin EVitamin E +131.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +294.4%
Contains more Vitamin KVitamin K +800%
Contains more FolateFolate +125%
Contains more CholineCholine +62.5%
Contains more Vitamin B1Vitamin B1 +69.5%
Contains more Vitamin B2Vitamin B2 +24.6%
Contains more Vitamin B3Vitamin B3 +16.4%
Contains more Vitamin B5Vitamin B5 +27.1%
Contains more Vitamin B6Vitamin B6 +36.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Pot roast Fajita DV% diff.
Vitamin B12 2.13µg 0.54µg 66%
Zinc 6.66mg 1.37mg 48%
Sodium 47mg 799mg 33%
Saturated fat 7.548g 1.596g 27%
Fats 19.17g 5.73g 21%
Protein 28.94g 18.56g 21%
Selenium 27µg 16.7µg 19%
Iron 2.42mg 0.99mg 18%
Monounsaturated fat 8.175g 2.333g 15%
Phosphorus 174mg 277mg 15%
Cholesterol 116mg 88mg 9%
Calories 297kcal 135kcal 8%
Choline 110.2mg 67.8mg 8%
Vitamin B6 0.283mg 0.387mg 8%
Copper 0.099mg 0.03mg 8%
Vitamin B3 4.105mg 4.779mg 4%
Vitamin B1 0.059mg 0.1mg 3%
Vitamin B2 0.171mg 0.213mg 3%
Vitamin B5 0.571mg 0.726mg 3%
Polyunsaturated fat 0.708g 1.089g 3%
Manganese 0.01mg 0.066mg 2%
Vitamin E 0.51mg 0.22mg 2%
Potassium 231mg 284mg 2%
Vitamin D 0.2µg 1%
Magnesium 19mg 22mg 1%
Vitamin K 1.8µg 0.2µg 1%
Folate 9µg 4µg 1%
Vitamin D 8IU 1%
Carbs 0g 2.23g 1%
Net carbs 0g 2.23g N/A
Calcium 16mg 13mg 0%
Tryptophan 0.19mg 0.2mg 0%
Threonine 1.156mg 0.452mg 0%
Isoleucine 1.317mg 0.813mg 0%
Leucine 2.302mg 1.56mg 0%
Lysine 2.446mg 1.857mg 0%
Methionine 0.754mg 0.552mg 0%
Phenylalanine 1.143mg 0.763mg 0%
Valine 1.436mg 0.847mg 0%
Histidine 0.924mg 0.68mg 0%
Omega-3 - DPA 0g 0.007g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A

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
Fajita
3
19% 6% 2% 71% 3%
Protein: 18.56 g
Fats: 5.73 g
Carbs: 2.23 g
Water: 70.6 g
Other: 2.88 g
Contains more ProteinProtein +55.9%
Contains more FatsFats +234.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36%
~equal in Other ~2.88g

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
Fajita
2
32% 46% 22%
Saturated fat: Sat. Fat 1.596 g
Monounsaturated fat: Mono. Fat 2.333 g
Polyunsaturated fat: Poly. Fat 1.089 g
Contains more Mono. FatMonounsaturated fat +250.4%
Contains less Sat. FatSaturated fat -78.9%
Contains more Poly. FatPolyunsaturated fat +53.8%

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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

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.