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Pot roast vs. Liver — In-Depth Nutrition Comparison

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The main differences between pot roast and liver

  • Pot roast contains less vitamin B12, vitamin A, iron, vitamin B2, vitamin B5, selenium, copper, and folate than liver.
  • Daily need coverage for vitamin B12 for liver is 689% higher.
  • Liver has 5 times less saturated fat than pot roast. Pot roast has 7.548g of saturated fat, while liver has 1.41g.

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 Pork, fresh, variety meats, and by-products, liver, cooked, braised.

Infographic

Pot roast vs Liver 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%
Liver
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3% 13% 672% 211% 183% 103% 6.4% 39% 368%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +60%
Contains more PotassiumPotassium +54%
Contains more IronIron +640.5%
Contains more CopperCopper +540.4%
Contains more PhosphorusPhosphorus +38.5%
Contains more ManganeseManganese +2900%
Contains more SeleniumSelenium +150%
~equal in Zinc ~6.72mg
~equal in Sodium ~49mg

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%
Liver
9
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 79% 1802% 0% 0% 65% 507% 158% 286% 132% 2334% 0% 122% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +337.3%
Contains more Vitamin B2Vitamin B2 +1184.2%
Contains more Vitamin B3Vitamin B3 +105.5%
Contains more Vitamin B5Vitamin B5 +736.1%
Contains more Vitamin B6Vitamin B6 +101.4%
Contains more Vitamin B12Vitamin B12 +776.5%
Contains more FolateFolate +1711.1%

All nutrients comparison - raw data values

Nutrient Pot roast Liver DV% diff.
Vitamin B12 2.13µg 18.67µg 689%
Vitamin A 0µg 5405µg 601%
Iron 2.42mg 17.92mg 194%
Vitamin B2 0.171mg 2.196mg 156%
Vitamin B5 0.571mg 4.774mg 84%
Cholesterol 116mg 355mg 80%
Selenium 27µg 67.5µg 74%
Copper 0.099mg 0.634mg 59%
Folate 9µg 163µg 39%
Saturated fat 7.548g 1.41g 28%
Vitamin B3 4.105mg 8.435mg 27%
Vitamin C 0mg 23.6mg 26%
Fats 19.17g 4.4g 23%
Vitamin B6 0.283mg 0.57mg 22%
Choline 110.2mg 20%
Monounsaturated fat 8.175g 0.63g 19%
Vitamin B1 0.059mg 0.258mg 17%
Manganese 0.01mg 0.3mg 13%
Phosphorus 174mg 241mg 10%
Calories 297kcal 165kcal 7%
Protein 28.94g 26.02g 6%
Vitamin E 0.51mg 3%
Polyunsaturated fat 0.708g 1.05g 2%
Vitamin K 1.8µg 2%
Potassium 231mg 150mg 2%
Carbs 0g 3.76g 1%
Vitamin D 8IU 1%
Vitamin D 0.2µg 1%
Magnesium 19mg 14mg 1%
Calcium 16mg 10mg 1%
Zinc 6.66mg 6.72mg 1%
Net carbs 0g 3.76g N/A
Sodium 47mg 49mg 0%
Tryptophan 0.19mg 0.366mg 0%
Threonine 1.156mg 1.107mg 0%
Isoleucine 1.317mg 1.32mg 0%
Leucine 2.302mg 2.319mg 0%
Lysine 2.446mg 2.007mg 0%
Methionine 0.754mg 0.645mg 0%
Phenylalanine 1.143mg 1.274mg 0%
Valine 1.436mg 1.607mg 0%
Histidine 0.924mg 0.708mg 0%
Omega-3 - DHA 0g 0.03g N/A
Omega-3 - DPA 0g 0.04g N/A

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
Liver
3
26% 4% 4% 64%
Protein: 26.02 g
Fats: 4.4 g
Carbs: 3.76 g
Water: 64.32 g
Other: 1.5 g
Contains more ProteinProtein +11.2%
Contains more FatsFats +335.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +23.9%
~equal in Other ~1.5g

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
Liver
2
46% 20% 34%
Saturated fat: Sat. Fat 1.41 g
Monounsaturated fat: Mono. Fat 0.63 g
Polyunsaturated fat: Poly. Fat 1.05 g
Contains more Mono. FatMonounsaturated fat +1197.6%
Contains less Sat. FatSaturated fat -81.3%
Contains more Poly. FatPolyunsaturated fat +48.3%

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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. Liver - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167863/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.