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Pot roast vs. Millet flour — In-Depth Nutrition Comparison

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Significant differences between pot roast and millet flour

  • Pot roast has more zinc; however, millet flour is richer in copper, manganese, vitamin B1, magnesium, iron, phosphorus, fiber, and vitamin B5.
  • Millet flour covers your daily copper needs 48% more than pot roast.
  • Millet flour has 14 times less saturated fat than pot roast. Pot roast has 7.548g of saturated fat, while millet flour has 0.536g.
  • Millet flour has a higher glycemic index. The glycemic index of millet flour is 70, while the glycemic index of pot roast is 0.

Specific 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 Millet flour.

Infographic

Pot roast vs Millet flour 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 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more CalciumCalcium +14.3%
Contains more ZincZinc +153.2%
Contains more MagnesiumMagnesium +526.3%
Contains more IronIron +62.8%
Contains more CopperCopper +440.4%
Contains more PhosphorusPhosphorus +63.8%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +9920%
Contains more SeleniumSelenium +21.1%
~equal in Potassium ~224mg

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 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin EVitamin E +363.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +134.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +125%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +600%
Contains more Vitamin B3Vitamin B3 +46.7%
Contains more Vitamin B5Vitamin B5 +121.9%
Contains more Vitamin B6Vitamin B6 +31.4%
Contains more FolateFolate +366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg

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
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +169.2%
Contains more FatsFats +351.1%
Contains more WaterWater +498.6%
Contains more CarbsCarbs +∞%
~equal in Other ~1.21g

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
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +784.7%
Contains less Sat. FatSaturated fat -92.9%
Contains more Poly. FatPolyunsaturated fat +269.8%

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

All nutrients comparison - raw data values

Nutrient Pot roast Millet flour DV% diff.
Vitamin B12 2.13µg 89%
Copper 0.099mg 0.535mg 48%
Manganese 0.01mg 1.002mg 43%
Cholesterol 116mg 39%
Zinc 6.66mg 2.63mg 37%
Protein 28.94g 10.75g 36%
Saturated fat 7.548g 0.536g 32%
Vitamin B1 0.059mg 0.413mg 30%
Starch 69.88g 29%
Carbs 0g 75.12g 25%
Magnesium 19mg 119mg 24%
Fats 19.17g 4.25g 23%
Choline 110.2mg 20%
Iron 2.42mg 3.94mg 19%
Monounsaturated fat 8.175g 0.924g 18%
Phosphorus 174mg 285mg 16%
Vitamin B5 0.571mg 1.267mg 14%
Fiber 0g 3.5g 14%
Polyunsaturated fat 0.708g 2.618g 13%
Vitamin B3 4.105mg 6.02mg 12%
Selenium 27µg 32.7µg 10%
Folate 9µg 42µg 8%
Vitamin B2 0.171mg 0.073mg 8%
Vitamin B6 0.283mg 0.372mg 7%
Calories 297kcal 382kcal 4%
Vitamin E 0.51mg 0.11mg 3%
Sodium 47mg 4mg 2%
Vitamin D 0.2µg 1%
Vitamin K 1.8µg 0.8µg 1%
Vitamin D 8IU 1%
Net carbs 0g 71.62g N/A
Calcium 16mg 14mg 0%
Potassium 231mg 224mg 0%
Sugar 0g 1.66g N/A
Trans fat 0.002g N/A
Tryptophan 0.19mg 0.17mg 0%
Threonine 1.156mg 0.354mg 0%
Isoleucine 1.317mg 0.473mg 0%
Leucine 2.302mg 1.537mg 0%
Lysine 2.446mg 0.144mg 0%
Methionine 0.754mg 0.319mg 0%
Phenylalanine 1.143mg 0.675mg 0%
Valine 1.436mg 0.584mg 0%
Histidine 0.924mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Millet flour
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
33%
Millet flour
Minerals Daily Need Coverage Score
57%
Pot roast
94%
Millet flour

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 1.66g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 70)
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 43mg)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 7.012g)
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. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/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.