Pot roast vs. Ham — In-Depth Nutrition Comparison
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What are the differences between pot roast and ham?
- Pot roast is higher in vitamin B12, zinc, selenium, and iron, yet ham is higher in vitamin B1 and vitamin B6.
- Pot roast's daily need coverage for vitamin B12 is 62% more.
- Pot roast has 4 times more saturated fat than ham. While pot roast has 7.548g of saturated fat, ham has only 1.81g.
We used Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted types in this article.
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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.
| Contains more MagnesiumMagnesium | +35.7% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +63.5% |
| Contains more CopperCopper | +25.3% |
| Contains more ZincZinc | +131.3% |
| Contains less SodiumSodium | -96.1% |
| Contains more SeleniumSelenium | +38.5% |
| Contains more PotassiumPotassium | +24.2% |
| Contains more PhosphorusPhosphorus | +12.6% |
| Contains more ManganeseManganese | +440% |
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.
| Contains more Vitamin EVitamin E | +104% |
| Contains more Vitamin B5Vitamin B5 | +41.7% |
| Contains more Vitamin B12Vitamin B12 | +227.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +200% |
| Contains more CholineCholine | +29.5% |
| Contains more Vitamin DVitamin D | +300% |
| Contains more Vitamin B1Vitamin B1 | +1178% |
| Contains more Vitamin B2Vitamin B2 | +18.1% |
| Contains more Vitamin B6Vitamin B6 | +41.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +38.3% |
| Contains more FatsFats | +246.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +30.4% |
~equal in
Other
~4.37g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +212% |
| Contains more Poly. FatPolyunsaturated fat | +31.1% |
| Contains less Sat. FatSaturated fat | -76% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Saturated fat |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 2.13µg | 0.65µg | 62% |
| Vitamin B1 | 0.059mg | 0.754mg | 58% |
| Sodium | 47mg | 1203mg | 50% |
| Zinc | 6.66mg | 2.88mg | 34% |
| Saturated fat | 7.548g | 1.81g | 26% |
| Fats | 19.17g | 5.53g | 21% |
| Cholesterol | 116mg | 53mg | 21% |
| Protein | 28.94g | 20.93g | 16% |
| Monounsaturated fat | 8.175g | 2.62g | 14% |
| Selenium | 27µg | 19.5µg | 14% |
| Iron | 2.42mg | 1.48mg | 12% |
| Vitamin B6 | 0.283mg | 0.4mg | 9% |
| Calories | 297kcal | 145kcal | 8% |
| Choline | 110.2mg | 85.1mg | 5% |
| Phosphorus | 174mg | 196mg | 3% |
| Vitamin D | 0.2µg | 0.8µg | 3% |
| Vitamin B5 | 0.571mg | 0.403mg | 3% |
| Vitamin D | 8IU | 32IU | 3% |
| Vitamin K | 1.8µg | 0µg | 2% |
| Folate | 9µg | 3µg | 2% |
| Vitamin B2 | 0.171mg | 0.202mg | 2% |
| Vitamin E | 0.51mg | 0.25mg | 2% |
| Copper | 0.099mg | 0.079mg | 2% |
| Potassium | 231mg | 287mg | 2% |
| Manganese | 0.01mg | 0.054mg | 2% |
| Vitamin B3 | 4.105mg | 4.023mg | 1% |
| Carbs | 0g | 1.5g | 1% |
| Polyunsaturated fat | 0.708g | 0.54g | 1% |
| Magnesium | 19mg | 14mg | 1% |
| Calcium | 16mg | 8mg | 1% |
| Net carbs | 0g | 1.5g | N/A |
| Tryptophan | 0.19mg | 0.251mg | 0% |
| Threonine | 1.156mg | 0.931mg | 0% |
| Isoleucine | 1.317mg | 0.918mg | 0% |
| Leucine | 2.302mg | 1.661mg | 0% |
| Lysine | 2.446mg | 1.775mg | 0% |
| Methionine | 0.754mg | 0.553mg | 0% |
| Phenylalanine | 1.143mg | 0.904mg | 0% |
| Valine | 1.436mg | 0.908mg | 0% |
| Histidine | 0.924mg | 0.75mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
44%
Minerals Daily Need Coverage Score
57%
55%
Comparison summary
Which food contains less Sodium?
Pot roast contains less Sodium (difference - 1156mg)
Which food is cheaper?
Pot roast is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Ham is lower in Cholesterol (difference - 63mg)
Which food is lower in Saturated fat?
Ham is lower in Saturated fat (difference - 5.738g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (0)
Which food is richer in minerals?
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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?
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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.