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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 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
Saturated Fat:
Sat. Fat
7.548 g
Monounsaturated Fat:
Mono. Fat
8.175 g
Polyunsaturated fat:
Poly. Fat
0.708 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Rich in vitamins |
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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 | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 297kcal | 192kcal |
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| Protein | 28.94g | 27.66g |
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| Fats | 19.17g | 8.23g |
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| Cholesterol | 116mg | 79mg |
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| Vitamin D | 8IU |
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| Magnesium | 19mg | 23mg |
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| Calcium | 16mg | 20mg |
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| Potassium | 231mg | 339mg |
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| Iron | 2.42mg | 1.74mg |
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| Copper | 0.099mg | 0.082mg |
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| Zinc | 6.66mg | 4.9mg |
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| Phosphorus | 174mg | 210mg |
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| Sodium | 47mg | 56mg |
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| Vitamin E | 0.51mg | 0.38mg |
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| Vitamin D | 0.2µg |
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| Manganese | 0.01mg | 0.009mg |
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| Selenium | 27µg | 29.4µg |
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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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| Vitamin B12 | 2.13µg | 1.63µg |
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| Vitamin K | 1.8µg | 1.4µg |
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| Folate | 9µg | 9µg | |
| Choline | 110.2mg | 105.4mg |
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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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| 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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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet | Equal | |
| 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%
49%
Minerals Daily Need Coverage Score
57%
54%
Comparison summary
Which food contains less Sodium?
Pot roast contains less Sodium (difference - 9mg)
Which food is richer in vitamins?
Pot roast is relatively richer in vitamins
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.