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Pot roast vs. Olive — In-Depth Nutrition Comparison

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What are the main differences between pot roast and olive?

  • Olive has less vitamin B12, zinc, selenium, vitamin B3, phosphorus, vitamin B6, and choline than pot roast.
  • Pot roast's daily need coverage for vitamin B12 is 89% higher.

We used Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Olives, ripe, canned (small-extra large) types in this comparison.

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Pot roast vs Olive 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%
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +375%
Contains more PotassiumPotassium +2787.5%
Contains more ZincZinc +2927.3%
Contains more PhosphorusPhosphorus +5700%
Contains less SodiumSodium -93.6%
Contains more SeleniumSelenium +2900%
Contains more CalciumCalcium +450%
Contains more IronIron +36.4%
Contains more CopperCopper +153.5%
Contains more ManganeseManganese +100%

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%
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1866.7%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +10994.6%
Contains more Vitamin B5Vitamin B5 +3706.7%
Contains more Vitamin B6Vitamin B6 +3044.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +28.6%
Contains more FolateFolate +∞%
Contains more CholineCholine +969.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +223.5%

All nutrients comparison - raw data values

Nutrient Pot roast Olive DV% diff.
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.22mg 59%
Protein 28.94g 0.84g 56%
Selenium 27µg 0.9µg 47%
Cholesterol 116mg 0mg 39%
Sodium 47mg 735mg 30%
Saturated fat 7.548g 1.415g 28%
Vitamin B3 4.105mg 0.037mg 25%
Phosphorus 174mg 3mg 24%
Vitamin B6 0.283mg 0.009mg 21%
Choline 110.2mg 10.3mg 18%
Copper 0.099mg 0.251mg 17%
Vitamin B2 0.171mg 0mg 13%
Fiber 0g 3.2g 13%
Fats 19.17g 10.68g 13%
Iron 2.42mg 3.3mg 11%
Vitamin B5 0.571mg 0.015mg 11%
Calories 297kcal 115kcal 9%
Vitamin E 0.51mg 1.65mg 8%
Potassium 231mg 8mg 7%
Calcium 16mg 88mg 7%
Vitamin B1 0.059mg 0.003mg 5%
Magnesium 19mg 4mg 4%
Vitamin A 0µg 20µg 2%
Carbs 0g 6.26g 2%
Folate 9µg 0µg 2%
Vitamin C 0mg 0.9mg 1%
Polyunsaturated fat 0.708g 0.911g 1%
Vitamin D 8IU 0IU 1%
Monounsaturated fat 8.175g 7.888g 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 0g 3.06g N/A
Manganese 0.01mg 0.02mg 0%
Vitamin K 1.8µg 1.4µg 0%
Tryptophan 0.19mg 0%
Threonine 1.156mg 0.026mg 0%
Isoleucine 1.317mg 0.031mg 0%
Leucine 2.302mg 0.05mg 0%
Lysine 2.446mg 0.032mg 0%
Methionine 0.754mg 0.012mg 0%
Phenylalanine 1.143mg 0.029mg 0%
Valine 1.436mg 0.038mg 0%
Histidine 0.924mg 0.023mg 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
Olive
3
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +3345.2%
Contains more FatsFats +79.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +54.1%
~equal in Other ~2.23g

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
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -81.3%
Contains more Poly. FatPolyunsaturated fat +28.7%
~equal in Monounsaturated fat ~7.888g

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.