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Pot roast vs. Goat — In-Depth Nutrition Comparison

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Important differences between pot roast and goat

  • Pot roast has more vitamin B12, selenium, vitamin B6, and zinc; however, goat has more vitamin B2, copper, iron, and potassium.
  • Pot roast's daily need coverage for vitamin B12 is 39% more.
  • Goat is lower in saturated fat.

The food varieties used in the comparison are Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Game meat, goat, cooked, roasted.

Infographic

Pot roast vs Goat 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%
Goat
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 5.1% 36% 140% 101% 144% 86% 11% 5.5% 64%
Contains more MagnesiumMagnesium +∞%
Contains more ZincZinc +26.4%
Contains less SodiumSodium -45.3%
Contains more SeleniumSelenium +128.8%
Contains more PotassiumPotassium +75.3%
Contains more IronIron +54.1%
Contains more CopperCopper +206.1%
Contains more PhosphorusPhosphorus +15.5%
Contains more ManganeseManganese +320%
~equal in Calcium ~17mg

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%
Goat
2
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% 6.8% 0% 23% 141% 74% 0% 0% 149% 3% 3.8% 58%
Contains more Vitamin EVitamin E +50%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +79%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +80%
Contains more Vitamin B1Vitamin B1 +52.5%
Contains more Vitamin B2Vitamin B2 +256.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~3.95mg
~equal in Choline ~106.4mg

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
Goat
2
27% 3% 68%
Protein: 27.1 g
Fats: 3.03 g
Carbs: 0 g
Water: 68.21 g
Other: 1.66 g
Contains more FatsFats +532.7%
Contains more WaterWater +31.4%
~equal in Protein ~27.1g
~equal in Carbs ~0g
~equal in Other ~1.66g

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
Goat
1
37% 54% 9%
Saturated fat: Sat. Fat 0.93 g
Monounsaturated fat: Mono. Fat 1.36 g
Polyunsaturated fat: Poly. Fat 0.23 g
Contains more Mono. FatMonounsaturated fat +501.1%
Contains more Poly. FatPolyunsaturated fat +207.8%
Contains less Sat. FatSaturated fat -87.7%

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 Goat
Lower in Sodium ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Pot roast Goat DV% diff.
Vitamin B12 2.13µg 1.19µg 39%
Vitamin B2 0.171mg 0.61mg 34%
Saturated fat 7.548g 0.93g 30%
Selenium 27µg 11.8µg 28%
Fats 19.17g 3.03g 25%
Copper 0.099mg 0.303mg 23%
Vitamin B6 0.283mg 0mg 22%
Monounsaturated fat 8.175g 1.36g 17%
Iron 2.42mg 3.73mg 16%
Cholesterol 116mg 75mg 14%
Zinc 6.66mg 5.27mg 13%
Vitamin B5 0.571mg 11%
Calories 297kcal 143kcal 8%
Potassium 231mg 405mg 5%
Magnesium 19mg 0mg 5%
Protein 28.94g 27.1g 4%
Phosphorus 174mg 201mg 4%
Vitamin B1 0.059mg 0.09mg 3%
Polyunsaturated fat 0.708g 0.23g 3%
Sodium 47mg 86mg 2%
Choline 110.2mg 106.4mg 1%
Folate 9µg 5µg 1%
Vitamin B3 4.105mg 3.95mg 1%
Vitamin K 1.8µg 1.2µg 1%
Manganese 0.01mg 0.042mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin E 0.51mg 0.34mg 1%
Vitamin D 8IU 0IU 1%
Calcium 16mg 17mg 0%
Tryptophan 0.19mg 0.403mg 0%
Threonine 1.156mg 1.29mg 0%
Isoleucine 1.317mg 1.371mg 0%
Leucine 2.302mg 2.258mg 0%
Lysine 2.446mg 2.016mg 0%
Methionine 0.754mg 0.726mg 0%
Phenylalanine 1.143mg 0.941mg 0%
Valine 1.436mg 1.452mg 0%
Histidine 0.924mg 0.565mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Goat
Low Calories diet ok
Low Fats diet ok
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%
Pot roast
35%
Goat
Minerals Daily Need Coverage Score
57%
Pot roast
59%
Goat

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 39mg)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $2)
Which food is richer in vitamins?
Pot roast
Pot roast is relatively richer in vitamins
Which food is lower in Cholesterol?
Goat
Goat is lower in Cholesterol (difference - 41mg)
Which food is lower in Saturated fat?
Goat
Goat is lower in Saturated fat (difference - 6.618g)
Which food is richer in minerals?
Goat
Goat is relatively richer in minerals
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)

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. Goat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175304/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.