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Pot roast vs. Pork leg — In-Depth Nutrition Comparison

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Differences between pot roast and pork leg

  • Pot roast has more vitamin B12, zinc, and iron, while pork leg has more vitamin B1, vitamin B6, and polyunsaturated fat.
  • Pot roast's daily need coverage for vitamin B12 is 63% higher.
  • Pork leg contains 3 times less zinc than pot roast. Pot roast contains 6.66mg of zinc, while pork leg contains 1.93mg.
  • The amount of cholesterol in pork leg is lower.

The food types used in this comparison are Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Pork, fresh, leg (ham), whole, separable lean, and fat, raw.

Infographic

Pot roast vs Pork leg 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 1.5% 28% 32% 22% 53% 85% 6.1% 3% 160%
Contains more CalciumCalcium +220%
Contains more IronIron +184.7%
Contains more CopperCopper +52.3%
Contains more ZincZinc +245.1%
Contains more PotassiumPotassium +36.4%
Contains more PhosphorusPhosphorus +14.4%
Contains more ManganeseManganese +130%
~equal in Magnesium ~20mg
~equal in Sodium ~47mg
~equal in Selenium ~29.4µg

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%
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 2.3% 0% 0% 7.5% 184% 46% 86% 41% 93% 79% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +238.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +150%
Contains more Vitamin B1Vitamin B1 +1147.5%
Contains more Vitamin B2Vitamin B2 +17%
Contains more Vitamin B3Vitamin B3 +11.4%
Contains more Vitamin B5Vitamin B5 +20%
Contains more Vitamin B6Vitamin B6 +41.7%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Pot roast Pork leg DV% diff.
Vitamin B12 2.13µg 0.63µg 63%
Vitamin B1 0.059mg 0.736mg 56%
Zinc 6.66mg 1.93mg 43%
Protein 28.94g 17.43g 23%
Iron 2.42mg 0.85mg 20%
Choline 110.2mg 20%
Cholesterol 116mg 73mg 14%
Polyunsaturated fat 0.708g 2.01g 9%
Vitamin B6 0.283mg 0.401mg 9%
Saturated fat 7.548g 6.54g 5%
Phosphorus 174mg 199mg 4%
Selenium 27µg 29.4µg 4%
Copper 0.099mg 0.065mg 4%
Vitamin E 0.51mg 3%
Vitamin B3 4.105mg 4.574mg 3%
Calories 297kcal 245kcal 3%
Vitamin B5 0.571mg 0.685mg 2%
Vitamin K 1.8µg 2%
Vitamin B2 0.171mg 0.2mg 2%
Vitamin D 0.2µg 0.5µg 2%
Potassium 231mg 315mg 2%
Vitamin D 8IU 20IU 2%
Manganese 0.01mg 0.023mg 1%
Vitamin C 0mg 0.7mg 1%
Calcium 16mg 5mg 1%
Monounsaturated fat 8.175g 8.38g 1%
Folate 9µg 7µg 1%
Fats 19.17g 18.87g 0%
Magnesium 19mg 20mg 0%
Sodium 47mg 47mg 0%
Tryptophan 0.19mg 0.208mg 0%
Threonine 1.156mg 0.776mg 0%
Isoleucine 1.317mg 0.787mg 0%
Leucine 2.302mg 1.376mg 0%
Lysine 2.446mg 1.55mg 0%
Methionine 0.754mg 0.444mg 0%
Phenylalanine 1.143mg 0.689mg 0%
Valine 1.436mg 0.931mg 0%
Histidine 0.924mg 0.659mg 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
17% 19% 62%
Protein: 17.43 g
Fats: 18.87 g
Carbs: 0 g
Water: 62.47 g
Other: 1.23 g
Contains more ProteinProtein +66%
Contains more WaterWater +20.4%
~equal in Fats ~18.87g
~equal in Carbs ~0g
~equal in Other ~1.23g

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
39% 49% 12%
Saturated fat: Sat. Fat 6.54 g
Monounsaturated fat: Mono. Fat 8.38 g
Polyunsaturated fat: Poly. Fat 2.01 g
Contains less Sat. FatSaturated fat -13.4%
Contains more Poly. FatPolyunsaturated fat +183.9%
~equal in Monounsaturated fat ~8.38g

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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 leg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168222/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.