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Pot roast vs. Pork — In-Depth Nutrition Comparison

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A recap on the differences between pot roast and pork

  • Pot roast has more vitamin B12, zinc, and iron; however, pork is higher in vitamin B1, selenium, vitamin B6, vitamin B2, and phosphorus.
  • Pork covers your daily vitamin B1 needs 68% more than pot roast.
  • Pork contains 3 times less vitamin B12 than pot roast. Pot roast contains 2.13µg of vitamin B12, while pork contains 0.7µg.
  • Pork has less cholesterol.

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 Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled.

Infographic

Pot roast vs Pork 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%
Pork
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Contains more IronIron +178.2%
Contains more CopperCopper +35.6%
Contains more ZincZinc +178.7%
Contains less SodiumSodium -24.2%
Contains more MagnesiumMagnesium +47.4%
Contains more CalciumCalcium +18.8%
Contains more PotassiumPotassium +83.1%
Contains more PhosphorusPhosphorus +41.4%
Contains more SeleniumSelenium +67.8%
~equal in Manganese ~0.009mg

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%
Pork
8
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% 0.67% 5.8% 20% 219% 74% 94% 42% 107% 88% 0% 3.8% 51%
Contains more Vitamin EVitamin E +75.9%
Contains more Vitamin B12Vitamin B12 +204.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +80%
Contains more CholineCholine +17.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +550%
Contains more Vitamin B1Vitamin B1 +1386.4%
Contains more Vitamin B2Vitamin B2 +87.7%
Contains more Vitamin B3Vitamin B3 +22.7%
Contains more Vitamin B5Vitamin B5 +22.2%
Contains more Vitamin B6Vitamin B6 +64%

All nutrients comparison - raw data values

Nutrient Pot roast Pork DV% diff.
Vitamin B1 0.059mg 0.877mg 68%
Vitamin B12 2.13µg 0.7µg 60%
Zinc 6.66mg 2.39mg 39%
Selenium 27µg 45.3µg 33%
Iron 2.42mg 0.87mg 19%
Vitamin B6 0.283mg 0.464mg 14%
Cholesterol 116mg 80mg 12%
Vitamin B2 0.171mg 0.321mg 12%
Saturated fat 7.548g 5.23g 11%
Phosphorus 174mg 246mg 10%
Fats 19.17g 13.92g 8%
Vitamin D 8IU 53IU 6%
Potassium 231mg 423mg 6%
Vitamin D 0.2µg 1.3µg 6%
Vitamin B3 4.105mg 5.037mg 6%
Monounsaturated fat 8.175g 6.19g 5%
Choline 110.2mg 93.9mg 3%
Polyunsaturated fat 0.708g 1.2g 3%
Vitamin B5 0.571mg 0.698mg 3%
Calories 297kcal 242kcal 3%
Protein 28.94g 27.32g 3%
Copper 0.099mg 0.073mg 3%
Vitamin K 1.8µg 0µg 2%
Magnesium 19mg 28mg 2%
Folate 9µg 5µg 1%
Vitamin C 0mg 0.6mg 1%
Sodium 47mg 62mg 1%
Vitamin E 0.51mg 0.29mg 1%
Calcium 16mg 19mg 0%
Vitamin A 0µg 2µg 0%
Manganese 0.01mg 0.009mg 0%
Tryptophan 0.19mg 0.338mg 0%
Threonine 1.156mg 1.234mg 0%
Isoleucine 1.317mg 1.26mg 0%
Leucine 2.302mg 2.177mg 0%
Lysine 2.446mg 2.446mg 0%
Methionine 0.754mg 0.712mg 0%
Phenylalanine 1.143mg 1.086mg 0%
Valine 1.436mg 1.473mg 0%
Histidine 0.924mg 1.067mg 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
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more FatsFats +37.7%
Contains more WaterWater +11.5%
~equal in Protein ~27.32g
~equal in Carbs ~0g
~equal in Other ~0.89g

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
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 g
Contains more Mono. FatMonounsaturated fat +32.1%
Contains less Sat. FatSaturated fat -30.7%
Contains more Poly. FatPolyunsaturated fat +69.5%

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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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.