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Pot roast vs. Kiwi — In-Depth Nutrition Comparison

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Differences between pot roast and kiwi

  • Pot roast has more vitamin B12, zinc, selenium, iron, vitamin B3, and phosphorus, while kiwi has more vitamin C and vitamin K.
  • Kiwi's daily need coverage for vitamin C is 103% higher.
  • The amount of cholesterol in kiwi is lower.
  • Pot roast has a lower glycemic index. The glycemic index of pot roast is 0, while the glycemic index of kiwi is 58.

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 Kiwifruit, green, raw.

Infographic

Pot roast vs Kiwi 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%
Kiwi
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Contains more MagnesiumMagnesium +11.8%
Contains more IronIron +680.6%
Contains more ZincZinc +4657.1%
Contains more PhosphorusPhosphorus +411.8%
Contains more SeleniumSelenium +13400%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +35.1%
Contains more CopperCopper +31.3%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +880%

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%
Kiwi
5
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +118.5%
Contains more Vitamin B2Vitamin B2 +584%
Contains more Vitamin B3Vitamin B3 +1103.8%
Contains more Vitamin B5Vitamin B5 +212%
Contains more Vitamin B6Vitamin B6 +349.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1312.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +186.3%
Contains more Vitamin KVitamin K +2138.9%
Contains more FolateFolate +177.8%

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
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Contains more ProteinProtein +2438.6%
Contains more FatsFats +3586.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +60.1%
~equal in Other ~0.61g

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
Kiwi
1
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Contains more Mono. FatMonounsaturated fat +17293.6%
Contains more Poly. FatPolyunsaturated fat +146.7%
Contains less Sat. FatSaturated fat -99.6%

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

All nutrients comparison - raw data values

Nutrient Pot roast Kiwi DV% diff.
Vitamin C 0mg 92.7mg 103%
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.14mg 59%
Protein 28.94g 1.14g 56%
Selenium 27µg 0.2µg 49%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.029g 34%
Vitamin K 1.8µg 40.3µg 32%
Fats 19.17g 0.52g 29%
Iron 2.42mg 0.31mg 26%
Vitamin B3 4.105mg 0.341mg 24%
Monounsaturated fat 8.175g 0.047g 20%
Phosphorus 174mg 34mg 20%
Choline 110.2mg 7.8mg 19%
Vitamin B6 0.283mg 0.063mg 17%
Calories 297kcal 61kcal 12%
Fiber 0g 3g 12%
Vitamin B2 0.171mg 0.025mg 11%
Vitamin B5 0.571mg 0.183mg 8%
Vitamin E 0.51mg 1.46mg 6%
Fructose 4.35g 5%
Carbs 0g 14.66g 5%
Folate 9µg 25µg 4%
Manganese 0.01mg 0.098mg 4%
Vitamin B1 0.059mg 0.027mg 3%
Polyunsaturated fat 0.708g 0.287g 3%
Copper 0.099mg 0.13mg 3%
Sodium 47mg 3mg 2%
Calcium 16mg 34mg 2%
Potassium 231mg 312mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 8IU 0IU 1%
Net carbs 0g 11.66g N/A
Magnesium 19mg 17mg 0%
Sugar 0g 8.99g N/A
Vitamin A 0µg 4µg 0%
Tryptophan 0.19mg 0.015mg 0%
Threonine 1.156mg 0.047mg 0%
Isoleucine 1.317mg 0.051mg 0%
Leucine 2.302mg 0.066mg 0%
Lysine 2.446mg 0.061mg 0%
Methionine 0.754mg 0.024mg 0%
Phenylalanine 1.143mg 0.044mg 0%
Valine 1.436mg 0.057mg 0%
Histidine 0.924mg 0.027mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Kiwi
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
39%
Kiwi
Minerals Daily Need Coverage Score
57%
Pot roast
14%
Kiwi

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 8.99g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 58)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Kiwi
Kiwi is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 7.519g)
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

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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.