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Pot roast vs. Kumquat — In-Depth Nutrition Comparison

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Important differences between pot roast and kumquat

  • Pot roast has more vitamin B12, zinc, selenium, vitamin B3, phosphorus, and iron; however, kumquat has more vitamin C and fiber.
  • Pot roast's daily need coverage for vitamin B12 is 89% more.
  • Kumquat is lower in cholesterol.
  • Kumquat has a higher glycemic index than pot roast.

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 Kumquats, raw.

Infographic

Pot roast vs Kumquat 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 14% 19% 16% 32% 32% 4.6% 8.1% 1.3% 18% 0%
Contains more PotassiumPotassium +24.2%
Contains more IronIron +181.4%
Contains more ZincZinc +3817.6%
Contains more PhosphorusPhosphorus +815.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +287.5%
Contains less SodiumSodium -78.7%
Contains more ManganeseManganese +1250%
~equal in Magnesium ~20mg
~equal in Copper ~0.095mg

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 146% 5% 3% 0% 9.3% 21% 8% 12% 8.3% 0% 0% 13% 4.6%
Contains more Vitamin EVitamin E +240%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +59.5%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +856.9%
Contains more Vitamin B5Vitamin B5 +174.5%
Contains more Vitamin B6Vitamin B6 +686.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1211.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +88.9%

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
2% 16% 81%
Protein: 1.88 g
Fats: 0.86 g
Carbs: 15.9 g
Water: 80.85 g
Other: 0.51 g
Contains more ProteinProtein +1439.4%
Contains more FatsFats +2129.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +55.8%
~equal in Other ~0.51g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.103 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.171 g
Contains more Mono. FatMonounsaturated fat +5208.4%
Contains more Poly. FatPolyunsaturated fat +314%
Contains less Sat. FatSaturated fat -98.6%

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

All nutrients comparison - raw data values

Nutrient Pot roast Kumquat DV% diff.
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.17mg 59%
Protein 28.94g 1.88g 54%
Selenium 27µg 0µg 49%
Vitamin C 0mg 43.9mg 49%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.103g 34%
Fats 19.17g 0.86g 28%
Fiber 0g 6.5g 26%
Vitamin B3 4.105mg 0.429mg 23%
Phosphorus 174mg 19mg 22%
Monounsaturated fat 8.175g 0.154g 20%
Iron 2.42mg 0.86mg 20%
Choline 110.2mg 8.4mg 19%
Vitamin B6 0.283mg 0.036mg 19%
Calories 297kcal 71kcal 11%
Vitamin B5 0.571mg 0.208mg 7%
Vitamin B2 0.171mg 0.09mg 6%
Carbs 0g 15.9g 5%
Manganese 0.01mg 0.135mg 5%
Calcium 16mg 62mg 5%
Polyunsaturated fat 0.708g 0.171g 4%
Folate 9µg 17µg 2%
Vitamin K 1.8µg 0µg 2%
Vitamin A 0µg 15µg 2%
Vitamin E 0.51mg 0.15mg 2%
Vitamin B1 0.059mg 0.037mg 2%
Sodium 47mg 10mg 2%
Vitamin D 8IU 0IU 1%
Potassium 231mg 186mg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 0g 9.4g N/A
Magnesium 19mg 20mg 0%
Sugar 0g 9.36g N/A
Copper 0.099mg 0.095mg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Kumquat
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
18%
Kumquat
Minerals Daily Need Coverage Score
57%
Pot roast
14%
Kumquat

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 9.36g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 67)
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?
Kumquat
Kumquat is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Kumquat
Kumquat contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Kumquat
Kumquat is lower in Saturated fat (difference - 7.445g)
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. Kumquat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168154/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.