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  6. Pot roast vs. Flank steak

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" 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 16% 6% 30% 65% 27% 134% 90% 7.3% 1.2% 160%
Contains more IronIron +39.1%
Contains more CopperCopper +20.7%
Contains more ZincZinc +35.9%
Contains less SodiumSodium -16.1%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +25%
Contains more PotassiumPotassium +46.8%
Contains more PhosphorusPhosphorus +20.7%
~equal in Manganese ~0.009mg
~equal in Selenium ~29.4µg

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% 7.6% 0% 19% 31% 138% 33% 134% 204% 3.5% 6.8% 57%
Contains more Vitamin EVitamin E +34.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +28.6%
Contains more Vitamin B12Vitamin B12 +30.7%
Contains more Vitamin KVitamin K +28.6%
Contains more Vitamin B1Vitamin B1 +27.1%
Contains more Vitamin B3Vitamin B3 +79.4%
Contains more Vitamin B6Vitamin B6 +104.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.545mg
~equal in Folate ~9µg
~equal in Choline ~105.4mg

All nutrients comparison - raw data values

Nutrient Pot roast Flank steak DV% diff.
Vitamin B6 0.283mg 0.579mg 23%
Vitamin B12 2.13µg 1.63µg 21%
Vitamin B3 4.105mg 7.363mg 20%
Saturated fat 7.548g 3.395g 19%
Fats 19.17g 8.23g 17%
Zinc 6.66mg 4.9mg 16%
Cholesterol 116mg 79mg 12%
Monounsaturated fat 8.175g 3.317g 12%
Iron 2.42mg 1.74mg 9%
Phosphorus 174mg 210mg 5%
Calories 297kcal 192kcal 5%
Selenium 27µg 29.4µg 4%
Protein 28.94g 27.66g 3%
Potassium 231mg 339mg 3%
Polyunsaturated fat 0.708g 0.322g 3%
Vitamin B2 0.171mg 0.133mg 3%
Copper 0.099mg 0.082mg 2%
Vitamin B1 0.059mg 0.075mg 1%
Vitamin D 0.2µg 1%
Vitamin B5 0.571mg 0.545mg 1%
Vitamin E 0.51mg 0.38mg 1%
Choline 110.2mg 105.4mg 1%
Magnesium 19mg 23mg 1%
Vitamin D 8IU 1%
Calcium 16mg 20mg 0%
Sodium 47mg 56mg 0%
Manganese 0.01mg 0.009mg 0%
Vitamin K 1.8µg 1.4µg 0%
Folate 9µg 9µg 0%
Tryptophan 0.19mg 0.182mg 0%
Threonine 1.156mg 1.105mg 0%
Isoleucine 1.317mg 1.259mg 0%
Leucine 2.302mg 2.201mg 0%
Lysine 2.446mg 2.338mg 0%
Methionine 0.754mg 0.72mg 0%
Phenylalanine 1.143mg 1.093mg 0%
Valine 1.436mg 1.372mg 0%
Histidine 0.924mg 0.883mg 0%

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
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more FatsFats +132.9%
Contains more WaterWater +23.6%
~equal in Protein ~27.66g
~equal in Carbs ~0g
~equal in Other ~-0.06g

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
48% 47% 5%
Saturated fat: Sat. Fat 3.395 g
Monounsaturated fat: Mono. Fat 3.317 g
Polyunsaturated fat: Poly. Fat 0.322 g
Contains more Mono. FatMonounsaturated fat +146.5%
Contains more Poly. FatPolyunsaturated fat +119.9%
Contains less Sat. FatSaturated fat -55%

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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
  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.