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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 RAE, Iron, Vitamin B2, Vitamin B5, Selenium, Copper, and Folate than Liver.
  • Daily need coverage for Vitamin B12 from 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
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.
Contains more Calcium +60%
Contains more Magnesium +35.7%
Contains more Potassium +54%
Contains more Iron +640.5%
Contains more Phosphorus +38.5%
Contains more Copper +540.4%
Contains more Manganese +2900%
Contains more Selenium +150%
Equal in Sodium - 49
Equal in Zinc - 6.72
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 673% 10% 104% 14% 7% 184% 212% 40% 369%
Contains more Calcium +60%
Contains more Magnesium +35.7%
Contains more Potassium +54%
Contains more Iron +640.5%
Contains more Phosphorus +38.5%
Contains more Copper +540.4%
Contains more Manganese +2900%
Contains more Selenium +150%
Equal in Sodium - 49
Equal in Zinc - 6.72

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.
:
9
Liver
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +337.3%
Contains more Vitamin B2 +1184.2%
Contains more Vitamin B3 +105.5%
Contains more Vitamin B5 +736.1%
Contains more Vitamin B6 +101.4%
Contains more Folate +1711.1%
Contains more Vitamin B12 +776.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 11% 6% 0% 15% 40% 77% 35% 66% 7% 267% 61% 5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1080% 0% 0% 79% 65% 507% 159% 287% 132% 123% 2334% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +337.3%
Contains more Vitamin B2 +1184.2%
Contains more Vitamin B3 +105.5%
Contains more Vitamin B5 +736.1%
Contains more Vitamin B6 +101.4%
Contains more Folate +1711.1%
Contains more Vitamin B12 +776.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +11.2%
Contains more Fats +335.7%
Contains more Carbs +∞%
Contains more Water +23.9%
Equal in Other - 1.5
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
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 Protein +11.2%
Contains more Fats +335.7%
Contains more Carbs +∞%
Contains more Water +23.9%
Equal in Other - 1.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1197.6%
Contains less Saturated Fat -81.3%
Contains more Polyunsaturated fat +48.3%
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
46% 20% 34%
Saturated Fat: 1.41 g
Monounsaturated Fat: 0.63 g
Polyunsaturated fat: 1.05 g
Contains more Monounsaturated Fat +1197.6%
Contains less Saturated Fat -81.3%
Contains more Polyunsaturated fat +48.3%

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

All nutrients comparison - raw data values

Nutrient Pot roast Liver Opinion
Net carbs 0g 3.76g Liver
Protein 28.94g 26.02g Pot roast
Fats 19.17g 4.4g Pot roast
Carbs 0g 3.76g Liver
Calories 297kcal 165kcal Pot roast
Calcium 16mg 10mg Pot roast
Iron 2.42mg 17.92mg Liver
Magnesium 19mg 14mg Pot roast
Phosphorus 174mg 241mg Liver
Potassium 231mg 150mg Pot roast
Sodium 47mg 49mg Pot roast
Zinc 6.66mg 6.72mg Liver
Copper 0.099mg 0.634mg Liver
Manganese 0.01mg 0.3mg Liver
Selenium 27µg 67.5µg Liver
Vitamin A 0IU 17997IU Liver
Vitamin A RAE 0µg 5405µg Liver
Vitamin E 0.51mg Pot roast
Vitamin D 8IU Pot roast
Vitamin D 0.2µg Pot roast
Vitamin C 0mg 23.6mg Liver
Vitamin B1 0.059mg 0.258mg Liver
Vitamin B2 0.171mg 2.196mg Liver
Vitamin B3 4.105mg 8.435mg Liver
Vitamin B5 0.571mg 4.774mg Liver
Vitamin B6 0.283mg 0.57mg Liver
Folate 9µg 163µg Liver
Vitamin B12 2.13µg 18.67µg Liver
Choline 110.2mg Pot roast
Vitamin K 1.8µg Pot roast
Tryptophan 0.19mg 0.366mg Liver
Threonine 1.156mg 1.107mg Pot roast
Isoleucine 1.317mg 1.32mg Liver
Leucine 2.302mg 2.319mg Liver
Lysine 2.446mg 2.007mg Pot roast
Methionine 0.754mg 0.645mg Pot roast
Phenylalanine 1.143mg 1.274mg Liver
Valine 1.436mg 1.607mg Liver
Histidine 0.924mg 0.708mg Pot roast
Cholesterol 116mg 355mg Pot roast
Saturated Fat 7.548g 1.41g Liver
Omega-3 - DHA 0g 0.03g Liver
Omega-3 - DPA 0g 0.04g Liver
Monounsaturated Fat 8.175g 0.63g Pot roast
Polyunsaturated fat 0.708g 1.05g Liver

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Liver
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
366%
Liver
Minerals Daily Need Coverage Score
57%
Pot roast
161%
Liver

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Pot roast
Pot roast is lower in Cholesterol (difference - 239mg)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $0.3)
Which food is lower in Sugar?
Liver
Liver is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Liver
Liver is lower in Saturated Fat (difference - 6.138g)
Which food is richer in minerals?
Liver
Liver is relatively richer in minerals
Which food is richer in vitamins?
Liver
Liver is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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.