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  6. Pot roast vs. Prunes

Pot roast vs. Prunes — In-Depth Nutrition Comparison

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The main differences between Pot roast and Prunes

  • Pot roast has more Vitamin B12, Zinc, Selenium, Iron, and Choline, however, Prunes has more Vitamin K, Fiber, and Copper.
  • Daily need coverage for Vitamin B12 from Pot roast is 89% higher.

Food types used in this article are Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Plums, dried (prunes), uncooked.

Infographic

Pot roast vs Prunes infographic
Infographic link

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.
Pot roast
Pot roast
4
:
6
Prunes
Prunes
Contains more Iron +160.2%
Contains more Phosphorus +152.2%
Contains more Zinc +1413.6%
Contains more Selenium +8900%
Contains more Calcium +168.8%
Contains more Magnesium +115.8%
Contains more Potassium +216.9%
Contains less Sodium -95.7%
Contains more Copper +183.8%
Contains more Manganese +2890%
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Contains more Iron +160.2%
Contains more Phosphorus +152.2%
Contains more Zinc +1413.6%
Contains more Selenium +8900%
Contains more Calcium +168.8%
Contains more Magnesium +115.8%
Contains more Potassium +216.9%
Contains less Sodium -95.7%
Contains more Copper +183.8%
Contains more Manganese +2890%

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.
Pot roast
Pot roast
8
:
4
Prunes
Prunes
Contains more Vitamin E +18.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +15.7%
Contains more Vitamin B3 +118.1%
Contains more Vitamin B5 +35.3%
Contains more Vitamin B6 +38%
Contains more Folate +125%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +3205.6%
Equal in Vitamin B2 - 0.186
Pot roast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 6% 0% 15% 40% 77% 35% 66% 7% 267% 5%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Contains more Vitamin E +18.6%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +15.7%
Contains more Vitamin B3 +118.1%
Contains more Vitamin B5 +35.3%
Contains more Vitamin B6 +38%
Contains more Folate +125%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +3205.6%
Equal in Vitamin B2 - 0.186

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pot roast
Pot roast
3
:
2
Prunes
Prunes
Contains more Protein +1227.5%
Contains more Fats +4944.7%
Contains more Water +67.9%
Contains more Carbs +∞%
Equal in Other - 2.64
Pot roast
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more Protein +1227.5%
Contains more Fats +4944.7%
Contains more Water +67.9%
Contains more Carbs +∞%
Equal in Other - 2.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pot roast
Pot roast
2
:
1
Prunes
Prunes
Contains more Monounsaturated Fat +15324.5%
Contains more Polyunsaturated fat +1041.9%
Contains less Saturated Fat -98.8%
Pot roast
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Contains more Monounsaturated Fat +15324.5%
Contains more Polyunsaturated fat +1041.9%
Contains less Saturated Fat -98.8%

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

All nutrients comparison - raw data values

Nutrient Pot roast Prunes Opinion
Net carbs 0g 56.78g Prunes
Protein 28.94g 2.18g Pot roast
Fats 19.17g 0.38g Pot roast
Carbs 0g 63.88g Prunes
Calories 297kcal 240kcal Pot roast
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 0g 38.13g Pot roast
Fiber 0g 7.1g Prunes
Calcium 16mg 43mg Prunes
Iron 2.42mg 0.93mg Pot roast
Magnesium 19mg 41mg Prunes
Phosphorus 174mg 69mg Pot roast
Potassium 231mg 732mg Prunes
Sodium 47mg 2mg Prunes
Zinc 6.66mg 0.44mg Pot roast
Copper 0.099mg 0.281mg Prunes
Manganese 0.01mg 0.299mg Prunes
Selenium 27µg 0.3µg Pot roast
Vitamin A 0IU 781IU Prunes
Vitamin A RAE 0µg 39µg Prunes
Vitamin E 0.51mg 0.43mg Pot roast
Vitamin D 8IU 0IU Pot roast
Vitamin D 0.2µg 0µg Pot roast
Vitamin C 0mg 0.6mg Prunes
Vitamin B1 0.059mg 0.051mg Pot roast
Vitamin B2 0.171mg 0.186mg Prunes
Vitamin B3 4.105mg 1.882mg Pot roast
Vitamin B5 0.571mg 0.422mg Pot roast
Vitamin B6 0.283mg 0.205mg Pot roast
Folate 9µg 4µg Pot roast
Vitamin B12 2.13µg 0µg Pot roast
Vitamin K 1.8µg 59.5µg Prunes
Tryptophan 0.19mg 0.025mg Pot roast
Threonine 1.156mg 0.049mg Pot roast
Isoleucine 1.317mg 0.041mg Pot roast
Leucine 2.302mg 0.066mg Pot roast
Lysine 2.446mg 0.05mg Pot roast
Methionine 0.754mg 0.016mg Pot roast
Phenylalanine 1.143mg 0.052mg Pot roast
Valine 1.436mg 0.056mg Pot roast
Histidine 0.924mg 0.027mg Pot roast
Cholesterol 116mg 0mg Prunes
Saturated Fat 7.548g 0.088g Prunes
Monounsaturated Fat 8.175g 0.053g Pot roast
Polyunsaturated fat 0.708g 0.062g Pot roast

Which food is preferable for your diet?

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

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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
44%
Pot roast
31%
Prunes
Minerals Daily Need Coverage Score
57%
Pot roast
32%
Prunes

Comparison summary

Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 7.46g)
Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 38.13g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 29)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $2)
Which food is richer in vitamins?
Pot roast
Pot roast is relatively richer in vitamins
Which food is richer in minerals?
?
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.