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Pot roast vs. Lamb leg — In-Depth Nutrition Comparison

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The main differences between Pot roast and Lamb leg

  • Pot roast has more Zinc, Selenium, Vitamin B6, Iron, and Monounsaturated Fat, however, Lamb leg has more Vitamin B12, Vitamin B3, Vitamin B1, and Polyunsaturated fat.
  • Daily need coverage for Zinc from Pot roast is 30% higher.
  • Lamb leg has 2 times less Vitamin B6 than Pot roast. Pot roast has 0.283mg of Vitamin B6, while Lamb leg has 0.15mg.
  • Lamb leg is lower in Cholesterol.

Food types used in this article are Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Lamb, domestic, leg, whole (shank and sirloin), separable lean and fat, trimmed to 1/4" fat, choice, raw.

Infographic

Pot roast vs Lamb leg 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 16% 2.7% 22% 62% 38% 91% 73% 7.3% 2.6% 113%
Contains more CalciumCalcium +77.8%
Contains more IronIron +45.8%
Contains more ZincZinc +100.6%
Contains less SodiumSodium -16.1%
Contains more SeleniumSelenium +30.4%
Contains more MagnesiumMagnesium +21.1%
Contains more CopperCopper +14.1%
Contains more ManganeseManganese +100%
~equal in Potassium ~249mg
~equal in Phosphorus ~170mg

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% 6% 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% 4.2% 0% 33% 53% 117% 41% 35% 313% 0% 14% 0%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +88.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +120.3%
Contains more Vitamin B2Vitamin B2 +34.5%
Contains more Vitamin B3Vitamin B3 +52.5%
Contains more Vitamin B5Vitamin B5 +20.8%
Contains more Vitamin B12Vitamin B12 +17.4%
Contains more FolateFolate +111.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU

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
18% 17% 64%
Protein: 17.91 g
Fats: 17.07 g
Carbs: 0 g
Water: 64.32 g
Other: 0.7 g
Contains more ProteinProtein +61.6%
Contains more FatsFats +12.3%
Contains more WaterWater +23.9%
~equal in Carbs ~0g
~equal in Other ~0.7g

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
47% 44% 9%
Saturated Fat: Sat. Fat 7.43 g
Monounsaturated Fat: Mono. Fat 7 g
Polyunsaturated fat: Poly. Fat 1.35 g
Contains more Mono. FatMonounsaturated Fat +16.8%
Contains more Poly. FatPolyunsaturated fat +90.7%
~equal in Saturated Fat ~7.43g

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 Lamb leg
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pot roast Lamb leg Opinion
Calories 297kcal 230kcal Pot roast
Protein 28.94g 17.91g Pot roast
Fats 19.17g 17.07g Pot roast
Cholesterol 116mg 69mg Lamb leg
Vitamin D 8IU Pot roast
Magnesium 19mg 23mg Lamb leg
Calcium 16mg 9mg Pot roast
Potassium 231mg 249mg Lamb leg
Iron 2.42mg 1.66mg Pot roast
Copper 0.099mg 0.113mg Lamb leg
Zinc 6.66mg 3.32mg Pot roast
Phosphorus 174mg 170mg Pot roast
Sodium 47mg 56mg Pot roast
Vitamin E 0.51mg 0.21mg Pot roast
Vitamin D 0.2µg Pot roast
Manganese 0.01mg 0.02mg Lamb leg
Selenium 27µg 20.7µg Pot roast
Vitamin B1 0.059mg 0.13mg Lamb leg
Vitamin B2 0.171mg 0.23mg Lamb leg
Vitamin B3 4.105mg 6.26mg Lamb leg
Vitamin B5 0.571mg 0.69mg Lamb leg
Vitamin B6 0.283mg 0.15mg Pot roast
Vitamin B12 2.13µg 2.5µg Lamb leg
Vitamin K 1.8µg Pot roast
Folate 9µg 19µg Lamb leg
Choline 110.2mg Pot roast
Saturated Fat 7.548g 7.43g Lamb leg
Monounsaturated Fat 8.175g 7g Pot roast
Polyunsaturated fat 0.708g 1.35g Lamb leg
Tryptophan 0.19mg 0.209mg Lamb leg
Threonine 1.156mg 0.767mg Pot roast
Isoleucine 1.317mg 0.864mg Pot roast
Leucine 2.302mg 1.393mg Pot roast
Lysine 2.446mg 1.582mg Pot roast
Methionine 0.754mg 0.46mg Pot roast
Phenylalanine 1.143mg 0.729mg Pot roast
Valine 1.436mg 0.967mg Pot roast
Histidine 0.924mg 0.567mg Pot roast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Lamb leg
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
47%
Lamb leg
Minerals Daily Need Coverage Score
57%
Pot roast
43%
Lamb leg

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Lamb leg
Lamb leg is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Lamb leg
Lamb leg is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Lamb leg
Lamb leg is lower in Saturated Fat (difference - 0.118g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Lamb leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174311/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.