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  6. Pot roast vs. Mustard Greens Raw

Pot roast vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between pot roast and mustard Greens Raw

  • Pot roast has more vitamin B12, zinc, selenium, vitamin B3, and choline, while mustard Greens Raw have more vitamin K, vitamin C, and vitamin A.
  • Mustard Greens Raw cover your daily need for vitamin K, 213% more than pot roast.
  • The amount of cholesterol in mustard Greens Raw is lower.
  • Pot roast has a lower glycemic index. The glycemic index of pot roast is 0, while the glycemic index of mustard Greens Raw is 32.

These are the specific foods used in this comparison Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Mustard greens, raw.

Infographic

Pot roast vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more IronIron +47.6%
Contains more ZincZinc +2564%
Contains more PhosphorusPhosphorus +200%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2900%
Contains more MagnesiumMagnesium +68.4%
Contains more CalciumCalcium +618.8%
Contains more PotassiumPotassium +66.2%
Contains more CopperCopper +66.7%
Contains less SodiumSodium -57.4%

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +55.5%
Contains more Vitamin B3Vitamin B3 +413.1%
Contains more Vitamin B5Vitamin B5 +171.9%
Contains more Vitamin B6Vitamin B6 +57.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +21940%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +294.1%
Contains more Vitamin B1Vitamin B1 +35.6%
Contains more Vitamin KVitamin K +14205.6%
Contains more FolateFolate +33.3%

All nutrients comparison - raw data values

Nutrient Pot roast Mustard Greens Raw DV% diff.
Vitamin K 1.8µg 257.5µg 213%
Vitamin B12 2.13µg 0µg 89%
Vitamin C 0mg 70mg 78%
Zinc 6.66mg 0.25mg 58%
Protein 28.94g 2.86g 52%
Selenium 27µg 0.9µg 47%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.01g 34%
Fats 19.17g 0.42g 29%
Vitamin B3 4.105mg 0.8mg 21%
Monounsaturated fat 8.175g 0.092g 20%
Choline 110.2mg 0.5mg 20%
Vitamin A 0µg 151µg 17%
Phosphorus 174mg 58mg 17%
Calories 297kcal 27kcal 14%
Fiber 0g 3.2g 13%
Vitamin E 0.51mg 2.01mg 10%
Calcium 16mg 115mg 10%
Iron 2.42mg 1.64mg 10%
Vitamin B6 0.283mg 0.18mg 8%
Copper 0.099mg 0.165mg 7%
Vitamin B5 0.571mg 0.21mg 7%
Potassium 231mg 384mg 5%
Vitamin B2 0.171mg 0.11mg 5%
Polyunsaturated fat 0.708g 0.038g 4%
Magnesium 19mg 32mg 3%
Carbs 0g 4.67g 2%
Vitamin B1 0.059mg 0.08mg 2%
Vitamin D 0.2µg 0µg 1%
Folate 9µg 12µg 1%
Vitamin D 8IU 0IU 1%
Sodium 47mg 20mg 1%
Net carbs 0g 1.47g N/A
Sugar 0g 1.32g N/A
Manganese 0.01mg 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%

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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +911.9%
Contains more FatsFats +4464.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +74.8%
~equal in Other ~1.35g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +8785.9%
Contains more Poly. FatPolyunsaturated fat +1763.2%
Contains less Sat. FatSaturated fat -99.9%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.