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  6. Pot roast vs. Graham cracker

Pot roast vs. Graham cracker — In-Depth Nutrition Comparison

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What are the main differences between pot roast and graham cracker?

  • Pot roast is richer in vitamin B12, zinc, selenium, and choline, yet graham cracker is richer in manganese, folate, and vitamin B1.
  • Pot roast's daily need coverage for vitamin B12 is 89% higher.
  • Pot roast has a lower glycemic index than graham cracker.

We used Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Cookies, graham crackers, plain or honey (includes cinnamon) types in this comparison.

Infographic

Pot roast vs Graham cracker infographic
Infographic link

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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +35.9%
Contains more ZincZinc +593.8%
Contains less SodiumSodium -89.8%
Contains more SeleniumSelenium +328.6%
Contains more MagnesiumMagnesium +110.5%
Contains more CalciumCalcium +381.3%
Contains more IronIron +56.2%
Contains more CopperCopper +71.7%
Contains more ManganeseManganese +10090%
~equal in Phosphorus ~185mg

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 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +36%
Contains more Vitamin B6Vitamin B6 +81.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1767.8%
Contains more Vitamin EVitamin E +196.1%
Contains more Vitamin B1Vitamin B1 +349.2%
Contains more Vitamin B2Vitamin B2 +85.4%
Contains more Vitamin KVitamin K +694.4%
Contains more FolateFolate +911.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~4.439mg

All nutrients comparison - raw data values

Nutrient Pot roast Graham cracker DV% diff.
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.96mg 52%
Protein 28.94g 6.69g 45%
Manganese 0.01mg 1.019mg 44%
Cholesterol 116mg 0mg 39%
Selenium 27µg 6.3µg 38%
Polyunsaturated fat 0.708g 5.388g 31%
Saturated fat 7.548g 1.633g 27%
Carbs 0g 77.66g 26%
Folate 9µg 91µg 21%
Choline 110.2mg 5.9mg 19%
Starch 46.56g 19%
Sodium 47mg 459mg 18%
Vitamin B1 0.059mg 0.265mg 17%
Iron 2.42mg 3.78mg 17%
Fiber 0g 3.4g 14%
Monounsaturated fat 8.175g 2.509g 14%
Fats 19.17g 10.6g 13%
Vitamin B2 0.171mg 0.317mg 11%
Vitamin K 1.8µg 14.3µg 10%
Vitamin B6 0.283mg 0.156mg 10%
Copper 0.099mg 0.17mg 8%
Vitamin E 0.51mg 1.51mg 7%
Calories 297kcal 430kcal 7%
Calcium 16mg 77mg 6%
Magnesium 19mg 40mg 5%
Vitamin B5 0.571mg 0.42mg 3%
Vitamin B3 4.105mg 4.439mg 2%
Phosphorus 174mg 185mg 2%
Potassium 231mg 170mg 2%
Vitamin D 0.2µg 0µg 1%
Fructose 0.99g 1%
Vitamin D 8IU 0IU 1%
Net carbs 0g 74.26g N/A
Sugar 0g 24.85g N/A
Trans fat 0.055g N/A
Tryptophan 0.19mg 0%
Threonine 1.156mg 0%
Isoleucine 1.317mg 0%
Leucine 2.302mg 0%
Lysine 2.446mg 0%
Methionine 0.754mg 0%
Phenylalanine 1.143mg 0%
Valine 1.436mg 0%
Histidine 0.924mg 0%
Omega-3 - ALA 0.599g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +332.6%
Contains more FatsFats +80.8%
Contains more WaterWater +1431%
Contains more CarbsCarbs +∞%
~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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains more Mono. FatMonounsaturated fat +225.8%
Contains less Sat. FatSaturated fat -78.4%
Contains more Poly. FatPolyunsaturated fat +661%

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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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.