Pot roast vs. Pilaf — In-Depth Nutrition Comparison
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A recap on differences between pot roast and pilaf
- Pot roast has more vitamin B12, zinc, and choline; however, pilaf is higher in folate, vitamin B1, manganese, and vitamin B3.
- Pot roast covers your daily vitamin B12 needs 88% more than pilaf.
- Pilaf contains 116 times less cholesterol than pot roast. Pot roast contains 116mg of cholesterol, while pilaf contains 1mg.
- The glycemic index of pilaf is higher.
Food varieties used in this article are Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Rice and vermicelli mix, rice pilaf flavor, unprepared.
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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.
| Contains more PotassiumPotassium | +22.9% |
| Contains more ZincZinc | +559.4% |
| Contains more PhosphorusPhosphorus | +13% |
| Contains less SodiumSodium | -96.4% |
| Contains more MagnesiumMagnesium | +68.4% |
| Contains more CalciumCalcium | +418.8% |
| Contains more CopperCopper | +67.7% |
| Contains more ManganeseManganese | +8720% |
| Contains more SeleniumSelenium | +20% |
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.
| Contains more Vitamin EVitamin E | +1175% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +96.6% |
| Contains more Vitamin B12Vitamin B12 | +10550% |
| Contains more Vitamin KVitamin K | +260% |
| Contains more CholineCholine | +529.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +922% |
| Contains more Vitamin B3Vitamin B3 | +49.3% |
| Contains more Vitamin B5Vitamin B5 | +25.2% |
| Contains more Vitamin B6Vitamin B6 | +41.3% |
| Contains more FolateFolate | +2255.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.13µg | 0.02µg | 88% |
| Sodium | 47mg | 1303mg | 55% |
| Folate | 9µg | 212µg | 51% |
| Zinc | 6.66mg | 1.01mg | 51% |
| Vitamin B1 | 0.059mg | 0.603mg | 45% |
| Manganese | 0.01mg | 0.882mg | 38% |
| Cholesterol | 116mg | 1mg | 38% |
| Protein | 28.94g | 10.42g | 37% |
| Saturated fat | 7.548g | 0.307g | 33% |
| Starch | 71.23g | 29% | |
| Fats | 19.17g | 1.37g | 27% |
| Carbs | 0g | 76.31g | 25% |
| Monounsaturated fat | 8.175g | 0.373g | 20% |
| Choline | 110.2mg | 17.5mg | 17% |
| Vitamin B3 | 4.105mg | 6.127mg | 13% |
| Selenium | 27µg | 32.4µg | 10% |
| Vitamin B6 | 0.283mg | 0.4mg | 9% |
| Calcium | 16mg | 83mg | 7% |
| Copper | 0.099mg | 0.166mg | 7% |
| Vitamin B2 | 0.171mg | 0.087mg | 6% |
| Fiber | 0g | 1.2g | 5% |
| Vitamin C | 0mg | 4.1mg | 5% |
| Vitamin B5 | 0.571mg | 0.715mg | 3% |
| Calories | 297kcal | 359kcal | 3% |
| Magnesium | 19mg | 32mg | 3% |
| Phosphorus | 174mg | 154mg | 3% |
| Vitamin E | 0.51mg | 0.04mg | 3% |
| Polyunsaturated fat | 0.708g | 0.377g | 2% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Vitamin D | 8IU | 0IU | 1% |
| Vitamin K | 1.8µg | 0.5µg | 1% |
| Potassium | 231mg | 188mg | 1% |
| Net carbs | 0g | 75.11g | N/A |
| Iron | 2.42mg | 2.44mg | 0% |
| Sugar | 0g | 1.53g | N/A |
| Vitamin A | 0µg | 4µg | 0% |
| Tryptophan | 0.19mg | 0.086mg | 0% |
| Threonine | 1.156mg | 0.221mg | 0% |
| Isoleucine | 1.317mg | 0.279mg | 0% |
| Leucine | 2.302mg | 0.523mg | 0% |
| Lysine | 2.446mg | 0.189mg | 0% |
| Methionine | 0.754mg | 0.145mg | 0% |
| Phenylalanine | 1.143mg | 0.32mg | 0% |
| Valine | 1.436mg | 0.374mg | 0% |
| Histidine | 0.924mg | 0.15mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +177.7% |
| Contains more FatsFats | +1299.3% |
| Contains more WaterWater | +545.5% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~3.86g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2091.7% |
| Contains more Poly. FatPolyunsaturated fat | +87.8% |
| Contains less Sat. FatSaturated fat | -95.9% |
