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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
Pot roast
Pot roast
4
:
4
Flank steak
Flank steak
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%
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 91% 14% 75% 21% 7% 182% 33%
Flank steak
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
Pot roast
Pot roast
6
:
3
Flank steak
Flank steak
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
Pot roast
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%
Flank steak
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pot roast
Pot roast
3
:
1
Flank steak
Flank steak
Contains more Fats +132.9%
Contains more Water +23.6%
Equal in Protein - 27.66
Equal in Other - -0.06
Pot roast
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Flank steak
28% 8% 64%
Protein: 27.66 g
Fats: 8.23 g
Carbs: 0 g
Water: 64.17 g
Other: 0 g
Contains more Fats +132.9%
Contains more Water +23.6%
Equal in Protein - 27.66
Equal in Other - -0.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pot roast
Pot roast
2
:
1
Flank steak
Flank steak
Contains more Monounsaturated Fat +146.5%
Contains more Polyunsaturated fat +119.9%
Contains less Saturated Fat -55%
Pot roast
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Flank steak
48% 47% 5%
Saturated Fat: 3.395 g
Monounsaturated Fat: 3.317 g
Polyunsaturated fat: 0.322 g
Contains more Monounsaturated Fat +146.5%
Contains more 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.
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
Protein 28.94g 27.66g Pot roast
Fats 19.17g 8.23g Pot roast
Calories 297kcal 192kcal Pot roast
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 E 0.51mg 0.38mg Pot roast
Vitamin D 8IU Pot roast
Vitamin D 0.2µg Pot roast
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
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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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%
Pot roast
48%
Flank steak
Minerals Daily Need Coverage Score
53%
Pot roast
47%
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.