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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 less Sodium -16.1%
Contains more Zinc +35.9%
Contains more Copper +20.7%
Contains more Calcium +25%
Contains more Magnesium +21.1%
Contains more Phosphorus +20.7%
Contains more Potassium +46.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 91% 14% 75% 21% 7% 182% 33%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 66% 17% 90% 30% 8% 134% 28%
Contains more Iron +39.1%
Contains less Sodium -16.1%
Contains more Zinc +35.9%
Contains more Copper +20.7%
Contains more Calcium +25%
Contains more Magnesium +21.1%
Contains more Phosphorus +20.7%
Contains more 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 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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 6% 0% 15% 40% 77% 35% 66% 7% 267% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 0% 19% 31% 139% 33% 134% 7% 204% 4%
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

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

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.

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.