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.
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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
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Iron
+39.1%
Contains
less
Sodium
-16.1%
Contains
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Zinc
+35.9%
Contains
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Copper
+20.7%
Contains
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Calcium
+25%
Contains
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Magnesium
+21.1%
Contains
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Phosphorus
+20.7%
Contains
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Potassium
+46.8%
Contains
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Iron
+39.1%
Contains
less
Sodium
-16.1%
Contains
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Zinc
+35.9%
Contains
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Copper
+20.7%
Contains
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Calcium
+25%
Contains
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Magnesium
+21.1%
Contains
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Phosphorus
+20.7%
Contains
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Potassium
+46.8%
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
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Vitamin E
+34.2%
Contains
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Vitamin B2
+28.6%
Contains
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Vitamin B12
+30.7%
Contains
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Vitamin K
+28.6%
Contains
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Vitamin B1
+27.1%
Contains
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Vitamin B3
+79.4%
Contains
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Vitamin B6
+104.6%
Equal in Vitamin B5 - 0.545
Equal in Folate - 9
Contains
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Vitamin E
+34.2%
Contains
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Vitamin B2
+28.6%
Contains
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Vitamin B12
+30.7%
Contains
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Vitamin K
+28.6%
Contains
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Vitamin B1
+27.1%
Contains
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Vitamin B3
+79.4%
Contains
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Vitamin B6
+104.6%
Equal in Vitamin B5 - 0.545
Equal in Folate - 9
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+132.9%
Contains
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Water
+23.6%
Equal in Protein - 27.66
Equal in Other - -0.06
Protein:
28.94 g
Fats:
19.17 g
Carbs:
0 g
Water:
51.9 g
Other:
0 g
Protein:
27.66 g
Fats:
8.23 g
Carbs:
0 g
Water:
64.17 g
Other:
0 g
Contains
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Fats
+132.9%
Contains
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Water
+23.6%
Equal in Protein - 27.66
Equal in Other - -0.06
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+146.5%
Contains
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Polyunsaturated fat
+119.9%
Contains
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Saturated Fat
-55%
Saturated Fat:
7.548 g
Monounsaturated Fat:
8.175 g
Polyunsaturated fat:
0.708 g
Saturated Fat:
3.395 g
Monounsaturated Fat:
3.317 g
Polyunsaturated fat:
0.322 g
Contains
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Monounsaturated Fat
+146.5%
Contains
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Polyunsaturated fat
+119.9%
Contains
less
Saturated Fat
-55%
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.
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Lower in Sodium |
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Lower in Cholesterol |
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Lower in Saturated Fat |
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Lower in Sugar | Equal | ||
Lower in glycemic index | Equal | ||
Lower in price | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Protein | 28.94g | 27.66g |
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Fats | 19.17g | 8.23g |
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Calories | 297kcal | 192kcal |
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Calcium | 16mg | 20mg |
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Iron | 2.42mg | 1.74mg |
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Magnesium | 19mg | 23mg |
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Phosphorus | 174mg | 210mg |
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Potassium | 231mg | 339mg |
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Sodium | 47mg | 56mg |
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Zinc | 6.66mg | 4.9mg |
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Copper | 0.099mg | 0.082mg |
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Vitamin E | 0.51mg | 0.38mg |
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Vitamin D | 8IU |
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Vitamin D | 0.2µg |
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Vitamin B1 | 0.059mg | 0.075mg |
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Vitamin B2 | 0.171mg | 0.133mg |
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Vitamin B3 | 4.105mg | 7.363mg |
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Vitamin B5 | 0.571mg | 0.545mg |
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Vitamin B6 | 0.283mg | 0.579mg |
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Folate | 9µg | 9µg | |
Vitamin B12 | 2.13µg | 1.63µg |
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Vitamin K | 1.8µg | 1.4µg |
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Tryptophan | 0.19mg | 0.182mg |
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Threonine | 1.156mg | 1.105mg |
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Isoleucine | 1.317mg | 1.259mg |
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Leucine | 2.302mg | 2.201mg |
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Lysine | 2.446mg | 2.338mg |
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Methionine | 0.754mg | 0.72mg |
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Phenylalanine | 1.143mg | 1.093mg |
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Valine | 1.436mg | 1.372mg |
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Histidine | 0.924mg | 0.883mg |
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Cholesterol | 116mg | 79mg |
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Saturated Fat | 7.548g | 3.395g |
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Monounsaturated Fat | 8.175g | 3.317g |
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Polyunsaturated fat | 0.708g | 0.322g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet | Equal | |
Low Calories diet |
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Low glycemic index diet | Equal |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
44%

48%

Minerals Daily Need Coverage Score
53%

47%

Comparison summary
Which food contains less Sodium?

Pot roast contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?

Flank steak is lower in Cholesterol (difference - 37mg)
Which food is lower in Saturated Fat?

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.