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Pot roast vs. Fruitcake — In-Depth Nutrition Comparison

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Summary of differences between pot roast and fruitcake

  • Pot roast has more vitamin B12, zinc, selenium, vitamin B3, choline, vitamin B6, and phosphorus, while fruitcake has more fiber.
  • Pot roast covers your daily need for vitamin B12, 88% more than fruitcake.
  • Pot roast contains 25 times more zinc than fruitcake. While pot roast contains 6.66mg of zinc, fruitcake contains only 0.27mg.
  • The amount of cholesterol in fruitcake is lower.
  • Pot roast has a lower glycemic index. The glycemic index of pot roast is 0, while the glycemic index of fruitcake is 53.

These are the specific foods used in this comparison Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Cake, fruitcake, commercially prepared.

Infographic

Pot roast vs Fruitcake 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 11% 9.9% 14% 78% 17% 7.4% 22% 13% 29% 11%
Contains more MagnesiumMagnesium +18.8%
Contains more PotassiumPotassium +51%
Contains more IronIron +16.9%
Contains more CopperCopper +98%
Contains more ZincZinc +2366.7%
Contains more PhosphorusPhosphorus +234.6%
Contains less SodiumSodium -53.5%
Contains more SeleniumSelenium +1250%
Contains more CalciumCalcium +106.3%
Contains more ManganeseManganese +2100%

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 1.7% 2.3% 18% 0% 13% 23% 15% 14% 11% 1.3% 3.8% 15% 4.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +18%
Contains more Vitamin B2Vitamin B2 +72.7%
Contains more Vitamin B3Vitamin B3 +419%
Contains more Vitamin B5Vitamin B5 +152.7%
Contains more Vitamin B6Vitamin B6 +515.2%
Contains more Vitamin B12Vitamin B12 +21200%
Contains more Vitamin KVitamin K +20%
Contains more CholineCholine +1138.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +76.5%
Contains more FolateFolate +122.2%

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
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
Contains more ProteinProtein +897.9%
Contains more FatsFats +110.7%
Contains more WaterWater +105.1%
Contains more CarbsCarbs +∞%
~equal in Other ~1.1g

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
12% 49% 39%
Saturated fat: Sat. Fat 1.048 g
Monounsaturated fat: Mono. Fat 4.2 g
Polyunsaturated fat: Poly. Fat 3.323 g
Contains more Mono. FatMonounsaturated fat +94.6%
Contains less Sat. FatSaturated fat -86.1%
Contains more Poly. FatPolyunsaturated fat +369.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pot roast Fruitcake
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pot roast Fruitcake DV% diff.
Vitamin B12 2.13µg 0.01µg 88%
Zinc 6.66mg 0.27mg 58%
Protein 28.94g 2.9g 52%
Selenium 27µg 2µg 45%
Cholesterol 116mg 5mg 37%
Saturated fat 7.548g 1.048g 30%
Vitamin B3 4.105mg 0.791mg 21%
Carbs 0g 61.6g 21%
Vitamin B6 0.283mg 0.046mg 18%
Choline 110.2mg 8.9mg 18%
Phosphorus 174mg 52mg 17%
Polyunsaturated fat 0.708g 3.323g 17%
Fiber 0g 3.7g 15%
Fats 19.17g 9.1g 15%
Monounsaturated fat 8.175g 4.2g 10%
Manganese 0.01mg 0.22mg 9%
Vitamin B5 0.571mg 0.226mg 7%
Vitamin B2 0.171mg 0.099mg 6%
Copper 0.099mg 0.05mg 5%
Iron 2.42mg 2.07mg 4%
Vitamin E 0.51mg 0.9mg 3%
Folate 9µg 20µg 3%
Sodium 47mg 101mg 2%
Potassium 231mg 153mg 2%
Calcium 16mg 33mg 2%
Calories 297kcal 324kcal 1%
Vitamin B1 0.059mg 0.05mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin A 0µg 7µg 1%
Magnesium 19mg 16mg 1%
Vitamin D 8IU 0IU 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 0g 57.9g N/A
Sugar 0g 27.42g N/A
Vitamin K 1.8µg 1.5µg 0%
Tryptophan 0.19mg 0.042mg 0%
Threonine 1.156mg 0.102mg 0%
Isoleucine 1.317mg 0.121mg 0%
Leucine 2.302mg 0.206mg 0%
Lysine 2.446mg 0.121mg 0%
Methionine 0.754mg 0.059mg 0%
Phenylalanine 1.143mg 0.14mg 0%
Valine 1.436mg 0.144mg 0%
Histidine 0.924mg 0.071mg 0%
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Fruitcake
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Pot roast
9%
Fruitcake
Minerals Daily Need Coverage Score
57%
Pot roast
21%
Fruitcake

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 27.42g)
Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 54mg)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Pot roast
Pot roast is relatively richer in minerals
Which food is richer in vitamins?
Pot roast
Pot roast is relatively richer in vitamins
Which food is lower in Cholesterol?
Fruitcake
Fruitcake is lower in Cholesterol (difference - 111mg)
Which food is lower in Saturated fat?
Fruitcake
Fruitcake is lower in Saturated fat (difference - 6.5g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.