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  6. Pot roast vs. Brazil nut

Pot roast vs. Brazil nut — In-Depth Nutrition Comparison

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Differences between pot roast and brazil nut

  • Pot roast has more vitamin B12, while brazil nut has more selenium, copper, magnesium, phosphorus, manganese, vitamin B1, and vitamin E.
  • Brazil nut's daily need coverage for selenium is 3436% higher.
  • The amount of cholesterol in brazil nut is lower.

The 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 Nuts, brazilnuts, dried, unblanched.

Infographic

Pot roast vs Brazil nut 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more ZincZinc +64%
Contains more MagnesiumMagnesium +1878.9%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +185.3%
Contains more CopperCopper +1660.6%
Contains more PhosphorusPhosphorus +316.7%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +12130%
Contains more SeleniumSelenium +7000%
~equal in Iron ~2.43mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +388.6%
Contains more Vitamin B3Vitamin B3 +1291.5%
Contains more Vitamin B5Vitamin B5 +210.3%
Contains more Vitamin B6Vitamin B6 +180.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +282.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +1007.8%
Contains more Vitamin B1Vitamin B1 +945.8%
Contains more FolateFolate +144.4%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Pot roast Brazil nut DV% diff.
Selenium 27µg 1917µg 3436%
Copper 0.099mg 1.743mg 183%
Polyunsaturated fat 0.708g 24.399g 158%
Vitamin B12 2.13µg 0µg 89%
Magnesium 19mg 376mg 85%
Phosphorus 174mg 725mg 79%
Fats 19.17g 67.1g 74%
Manganese 0.01mg 1.223mg 53%
Vitamin B1 0.059mg 0.617mg 47%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 16.134g 39%
Monounsaturated fat 8.175g 23.879g 39%
Vitamin E 0.51mg 5.65mg 34%
Fiber 0g 7.5g 30%
Protein 28.94g 14.32g 29%
Vitamin B3 4.105mg 0.295mg 24%
Zinc 6.66mg 4.06mg 24%
Calories 297kcal 659kcal 18%
Choline 110.2mg 28.8mg 15%
Vitamin B6 0.283mg 0.101mg 14%
Calcium 16mg 160mg 14%
Potassium 231mg 659mg 13%
Vitamin B2 0.171mg 0.035mg 10%
Vitamin B5 0.571mg 0.184mg 8%
Carbs 0g 11.74g 4%
Folate 9µg 22µg 3%
Vitamin K 1.8µg 0µg 2%
Sodium 47mg 3mg 2%
Vitamin D 8IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 0g 4.24g N/A
Iron 2.42mg 2.43mg 0%
Sugar 0g 2.33g N/A
Starch 0.25g 0%
Tryptophan 0.19mg 0.135mg 0%
Threonine 1.156mg 0.365mg 0%
Isoleucine 1.317mg 0.518mg 0%
Leucine 2.302mg 1.19mg 0%
Lysine 2.446mg 0.49mg 0%
Methionine 0.754mg 1.124mg 0%
Phenylalanine 1.143mg 0.639mg 0%
Valine 1.436mg 0.76mg 0%
Histidine 0.924mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

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
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +102.1%
Contains more WaterWater +1417.5%
Contains more FatsFats +250%
Contains more CarbsCarbs +∞%
~equal in Other ~3.42g

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -53.2%
Contains more Mono. FatMonounsaturated fat +192.1%
Contains more Poly. FatPolyunsaturated fat +3346.2%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.