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Pot roast vs. Ostrich — In-Depth Nutrition Comparison

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How are Pot roast and Ostrich different?

  • Pot roast is higher in Zinc, however, Ostrich is richer in Vitamin B12, Vitamin B6, Selenium, Vitamin B3, Vitamin B5, Vitamin B1, and Phosphorus.
  • Daily need coverage for Vitamin B12 from Ostrich is 172% higher.
  • Pot roast contains 8 times more Saturated Fat than Ostrich. While Pot roast contains 7.548g of Saturated Fat, Ostrich contains only 1g.

Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Ostrich, tip trimmed, cooked are the varieties used in this article.

Infographic

Pot roast vs Ostrich 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 18% 1.8% 32% 105% 51% 132% 108% 10% 2.5% 205%
Contains more CalciumCalcium +166.7%
Contains more ZincZinc +37.3%
Contains less SodiumSodium -41.3%
Contains more MagnesiumMagnesium +31.6%
Contains more PotassiumPotassium +56.7%
Contains more IronIron +15.3%
Contains more CopperCopper +53.5%
Contains more PhosphorusPhosphorus +44.3%
Contains more ManganeseManganese +90%
Contains more SeleniumSelenium +38.9%

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% 6% 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% 4.6% 0% 58% 67% 134% 79% 126% 781% 0% 11% 0%
Contains more Vitamin EVitamin E +121.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +293.2%
Contains more Vitamin B2Vitamin B2 +70.8%
Contains more Vitamin B3Vitamin B3 +74%
Contains more Vitamin B5Vitamin B5 +130.8%
Contains more Vitamin B6Vitamin B6 +92.6%
Contains more Vitamin B12Vitamin B12 +193.4%
Contains more FolateFolate +66.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU

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
28% 3% 69%
Protein: 28.49 g
Fats: 2.57 g
Carbs: 0 g
Water: 68.51 g
Other: 0.43 g
Contains more FatsFats +645.9%
Contains more WaterWater +32%
~equal in Protein ~28.49g
~equal in Carbs ~0g
~equal in Other ~0.43g

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
41% 40% 18%
Saturated Fat: Sat. Fat 1 g
Monounsaturated Fat: Mono. Fat 0.97 g
Polyunsaturated fat: Poly. Fat 0.44 g
Contains more Mono. FatMonounsaturated Fat +742.8%
Contains more Poly. FatPolyunsaturated fat +60.9%
Contains less Sat. FatSaturated Fat -86.8%

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 Ostrich
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pot roast Ostrich Opinion
Calories 297kcal 145kcal Pot roast
Protein 28.94g 28.49g Pot roast
Fats 19.17g 2.57g Pot roast
Cholesterol 116mg 85mg Ostrich
Vitamin D 8IU Pot roast
Magnesium 19mg 25mg Ostrich
Calcium 16mg 6mg Pot roast
Potassium 231mg 362mg Ostrich
Iron 2.42mg 2.79mg Ostrich
Copper 0.099mg 0.152mg Ostrich
Zinc 6.66mg 4.85mg Pot roast
Phosphorus 174mg 251mg Ostrich
Sodium 47mg 80mg Pot roast
Vitamin E 0.51mg 0.23mg Pot roast
Vitamin D 0.2µg Pot roast
Manganese 0.01mg 0.019mg Ostrich
Selenium 27µg 37.5µg Ostrich
Vitamin B1 0.059mg 0.232mg Ostrich
Vitamin B2 0.171mg 0.292mg Ostrich
Vitamin B3 4.105mg 7.143mg Ostrich
Vitamin B5 0.571mg 1.318mg Ostrich
Vitamin B6 0.283mg 0.545mg Ostrich
Vitamin B12 2.13µg 6.25µg Ostrich
Vitamin K 1.8µg Pot roast
Folate 9µg 15µg Ostrich
Choline 110.2mg Pot roast
Saturated Fat 7.548g 1g Ostrich
Monounsaturated Fat 8.175g 0.97g Pot roast
Polyunsaturated fat 0.708g 0.44g Pot roast
Tryptophan 0.19mg 0.254mg Ostrich
Threonine 1.156mg 1.25mg Ostrich
Isoleucine 1.317mg 1.354mg Ostrich
Leucine 2.302mg 2.315mg Ostrich
Lysine 2.446mg 2.516mg Ostrich
Methionine 0.754mg 0.796mg Ostrich
Phenylalanine 1.143mg 1.176mg Ostrich
Valine 1.436mg 1.407mg Pot roast
Histidine 0.924mg 0.716mg Pot roast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Ostrich
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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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
97%
Ostrich
Minerals Daily Need Coverage Score
57%
Pot roast
66%
Ostrich

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 33mg)
Which food is lower in Cholesterol?
Ostrich
Ostrich is lower in Cholesterol (difference - 31mg)
Which food is lower in Saturated Fat?
Ostrich
Ostrich is lower in Saturated Fat (difference - 6.548g)
Which food is richer in minerals?
Ostrich
Ostrich is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Ostrich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174488/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.