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Pot roast vs Flank steak - In-Depth Nutrition Comparison

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Differences between Pot roast and Flank steak

  • Pot roast has more Vitamin B12, Zinc, Iron, and Monounsaturated Fat, while Flank steak has more Vitamin B6, Vitamin B3, and Phosphorus.
  • Flank steak's daily need coverage for Vitamin B6 is 23% higher.
  • Flank steak contains 2 times less Monounsaturated Fat than Pot roast. Pot roast contains 8.175g of Monounsaturated Fat, while Flank steak contains 3.317g.
  • The amount of Saturated Fat in Flank steak is lower.

The 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 Beef, flank, steak, separable lean and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Pot roast vs Flank steak 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +39.1%
Contains more Copper +20.7%
Contains more Zinc +35.9%
Contains less Sodium -16.1%
Contains more Calcium +25%
Contains more Potassium +46.8%
Contains more Magnesium +21.1%
Contains more Phosphorus +20.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 91% 5% 21% 14% 33% 182% 75% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 6% 30% 17% 28% 134% 90% 8%
Contains more Iron +39.1%
Contains more Copper +20.7%
Contains more Zinc +35.9%
Contains less Sodium -16.1%
Contains more Calcium +25%
Contains more Potassium +46.8%
Contains more Magnesium +21.1%
Contains more Phosphorus +20.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +34.2%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B12 +30.7%
Contains more Vitamin K +28.6%
Contains more Vitamin B1 +27.1%
Contains more Vitamin B3 +79.4%
Contains more Vitamin B6 +104.6%
Equal in Vitamin B5 - 0.545
Equal in Folate - 9
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 11% 6% 15% 40% 77% 35% 66% 267% 5% 7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 19% 31% 139% 33% 134% 204% 4% 7%
Contains more Vitamin E +34.2%
Contains more Vitamin B2 +28.6%
Contains more Vitamin B12 +30.7%
Contains more Vitamin K +28.6%
Contains more Vitamin B1 +27.1%
Contains more Vitamin B3 +79.4%
Contains more Vitamin B6 +104.6%
Equal in Vitamin B5 - 0.545
Equal in Folate - 9

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
44
Pot roast
48
Flank steak
Mineral Summary Score
53
Pot roast
47
Flank steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
174%
Pot roast
166%
Flank steak
Carbohydrates
0%
Pot roast
0%
Flank steak
Fats
88%
Pot roast
38%
Flank steak

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pot roast Flank steak
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Flank steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Flank steak
Flank steak is lower in Cholesterol (difference - 37mg)
Which food is lower in Saturated Fat?
Flank steak
Flank steak is lower in Saturated Fat (difference - 4.153g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (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.

All nutrients comparison - raw data values

Nutrient Pot roast Flank steak Opinion
Calories 297 192 Pot roast
Protein 28.94 27.66 Pot roast
Fats 19.17 8.23 Pot roast
Vitamin C 0 0
Carbs 0 0
Cholesterol 116 79 Flank steak
Vitamin D 8 Pot roast
Iron 2.42 1.74 Pot roast
Calcium 16 20 Flank steak
Potassium 231 339 Flank steak
Magnesium 19 23 Flank steak
Sugar 0 0
Fiber 0 0
Copper 0.099 0.082 Pot roast
Zinc 6.66 4.9 Pot roast
Starch
Phosphorus 174 210 Flank steak
Sodium 47 56 Pot roast
Vitamin A 0 0
Vitamin E 0.51 0.38 Pot roast
Vitamin D 0.2 Pot roast
Vitamin B1 0.059 0.075 Flank steak
Vitamin B2 0.171 0.133 Pot roast
Vitamin B3 4.105 7.363 Flank steak
Vitamin B5 0.571 0.545 Pot roast
Vitamin B6 0.283 0.579 Flank steak
Vitamin B12 2.13 1.63 Pot roast
Vitamin K 1.8 1.4 Pot roast
Folate 9 9
Trans Fat
Saturated Fat 7.548 3.395 Flank steak
Monounsaturated Fat 8.175 3.317 Pot roast
Polyunsaturated fat 0.708 0.322 Pot roast
Tryptophan 0.19 0.182 Pot roast
Threonine 1.156 1.105 Pot roast
Isoleucine 1.317 1.259 Pot roast
Leucine 2.302 2.201 Pot roast
Lysine 2.446 2.338 Pot roast
Methionine 0.754 0.72 Pot roast
Phenylalanine 1.143 1.093 Pot roast
Valine 1.436 1.372 Pot roast
Histidine 0.924 0.883 Pot roast
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/nutrients
  2. Flank steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168733/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.