Pot roast vs. Mashed potato — In-Depth Nutrition Comparison
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Important differences between pot roast and mashed potato
- Mashed potato has less vitamin B12, zinc, selenium, iron, vitamin B3, choline, phosphorus, and vitamin B6.
- Pot roast's daily need coverage for vitamin B12 is 86% more.
- Mashed potato 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 Fast foods, potato, mashed.
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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 | +26.7% |
| Contains more IronIron | +680.6% |
| Contains more CopperCopper | +182.9% |
| Contains more ZincZinc | +2927.3% |
| Contains more PhosphorusPhosphorus | +194.9% |
| Contains less SodiumSodium | -84.6% |
| Contains more SeleniumSelenium | +3275% |
| Contains more CalciumCalcium | +12.5% |
| Contains more PotassiumPotassium | +23.8% |
| 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.
| Contains more Vitamin EVitamin E | +21.4% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +293.3% |
| Contains more Vitamin B2Vitamin B2 | +1040% |
| Contains more Vitamin B3Vitamin B3 | +280.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +135.8% |
| Contains more Vitamin B12Vitamin B12 | +2942.9% |
| Contains more CholineCholine | +722.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +227.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.13µg | 0.07µg | 86% |
| Zinc | 6.66mg | 0.22mg | 59% |
| Protein | 28.94g | 1.65g | 55% |
| Selenium | 27µg | 0.8µg | 48% |
| Cholesterol | 116mg | 0mg | 39% |
| Saturated fat | 7.548g | 0.577g | 32% |
| Iron | 2.42mg | 0.31mg | 26% |
| Fats | 19.17g | 2.82g | 25% |
| Vitamin B3 | 4.105mg | 1.08mg | 19% |
| Monounsaturated fat | 8.175g | 0.72g | 19% |
| Choline | 110.2mg | 13.4mg | 18% |
| Phosphorus | 174mg | 59mg | 16% |
| Vitamin B6 | 0.283mg | 0.12mg | 13% |
| Vitamin B2 | 0.171mg | 0.015mg | 12% |
| Vitamin B5 | 0.571mg | 11% | |
| Sodium | 47mg | 306mg | 11% |
| Calories | 297kcal | 89kcal | 10% |
| Copper | 0.099mg | 0.035mg | 7% |
| Starch | 12.1g | 5% | |
| Fiber | 0g | 1.3g | 5% |
| Vitamin A | 0µg | 43µg | 5% |
| Carbs | 0g | 14.65g | 5% |
| Manganese | 0.01mg | 0.098mg | 4% |
| Vitamin B1 | 0.059mg | 0.015mg | 4% |
| Polyunsaturated fat | 0.708g | 1.342g | 4% |
| Vitamin K | 1.8µg | 5.9µg | 3% |
| Potassium | 231mg | 286mg | 2% |
| Vitamin D | 8IU | 0IU | 1% |
| Vitamin E | 0.51mg | 0.42mg | 1% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Magnesium | 19mg | 15mg | 1% |
| Net carbs | 0g | 13.35g | N/A |
| Calcium | 16mg | 18mg | 0% |
| Sugar | 0g | 0.5g | N/A |
| Trans fat | 0.105g | N/A | |
| Folate | 9µg | 9µg | 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% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
28.94 g
Fats:
19.17 g
Carbs:
0 g
Water:
51.9 g
Other:
0 g
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
| Contains more ProteinProtein | +1653.9% |
| Contains more FatsFats | +579.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +53.4% |
~equal in
Other
~1.26g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.548 g
Monounsaturated fat:
Mono. Fat
8.175 g
Polyunsaturated fat:
Poly. Fat
0.708 g
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
| Contains more Mono. FatMonounsaturated fat | +1035.4% |
| Contains less Sat. FatSaturated fat | -92.4% |
| Contains more Poly. FatPolyunsaturated fat | +89.5% |
