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Pot roast vs. Porterhouse steak — In-Depth Nutrition Comparison

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Important differences between pot roast and porterhouse steak

  • Pot roast has more zinc, selenium, and vitamin B5; however, porterhouse steak has more iron and vitamin B6.
  • Pot roast's daily need coverage for zinc is 19% more.
  • Pot roast has 2 times more vitamin B5 than porterhouse steak. Pot roast has 0.571mg of vitamin B5, while porterhouse steak has 0.314mg.
  • Porterhouse steak is lower in cholesterol.

The food varieties used in the comparison are Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Beef, short loin, porterhouse steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

Infographic

Pot roast vs Porterhouse steak 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 16% 2.1% 26% 110% 43% 124% 83% 8.5% 2% 107%
Contains more CalciumCalcium +128.6%
Contains more ZincZinc +46.1%
Contains less SodiumSodium -27.7%
Contains more SeleniumSelenium +37.8%
Contains more MagnesiumMagnesium +15.8%
Contains more PotassiumPotassium +29.4%
Contains more IronIron +21.5%
Contains more CopperCopper +31.3%
Contains more PhosphorusPhosphorus +10.9%
Contains more ManganeseManganese +50%

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 0% 0% 3.6% 0% 25% 53% 79% 19% 84% 273% 0% 5.3% 50%
Contains more Vitamin EVitamin E +183.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +81.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +20.7%
Contains more Vitamin B1Vitamin B1 +67.8%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B6Vitamin B6 +29%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B3 ~4.21mg
~equal in Vitamin B12 ~2.18µg

All nutrients comparison - raw data values

Nutrient Pot roast Porterhouse steak DV% diff.
Zinc 6.66mg 4.56mg 19%
Cholesterol 116mg 67mg 16%
Selenium 27µg 19.6µg 13%
Protein 28.94g 23.96g 10%
Iron 2.42mg 2.94mg 7%
Vitamin B6 0.283mg 0.365mg 6%
Vitamin B5 0.571mg 0.314mg 5%
Vitamin B2 0.171mg 0.228mg 4%
Choline 110.2mg 91.3mg 3%
Copper 0.099mg 0.13mg 3%
Phosphorus 174mg 193mg 3%
Vitamin B1 0.059mg 0.099mg 3%
Potassium 231mg 299mg 2%
Vitamin K 1.8µg 2%
Vitamin E 0.51mg 0.18mg 2%
Vitamin B12 2.13µg 2.18µg 2%
Saturated fat 7.548g 7.271g 1%
Folate 9µg 7µg 1%
Monounsaturated fat 8.175g 8.65g 1%
Calories 297kcal 276kcal 1%
Vitamin B3 4.105mg 4.21mg 1%
Vitamin D 0.2µg 1%
Sodium 47mg 65mg 1%
Calcium 16mg 7mg 1%
Magnesium 19mg 22mg 1%
Vitamin D 8IU 1%
Fats 19.17g 19.27g 0%
Manganese 0.01mg 0.015mg 0%
Polyunsaturated fat 0.708g 0.69g 0%
Tryptophan 0.19mg 0.259mg 0%
Threonine 1.156mg 1.104mg 0%
Isoleucine 1.317mg 1.228mg 0%
Leucine 2.302mg 2.105mg 0%
Lysine 2.446mg 2.233mg 0%
Methionine 0.754mg 0.676mg 0%
Phenylalanine 1.143mg 1.033mg 0%
Valine 1.436mg 1.288mg 0%
Histidine 0.924mg 0.775mg 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
24% 19% 55% 2%
Protein: 23.96 g
Fats: 19.27 g
Carbs: 0 g
Water: 54.66 g
Other: 2.11 g
Contains more ProteinProtein +20.8%
~equal in Fats ~19.27g
~equal in Carbs ~0g
~equal in Water ~54.66g
~equal in Other ~2.11g

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
44% 52% 4%
Saturated fat: Sat. Fat 7.271 g
Monounsaturated fat: Mono. Fat 8.65 g
Polyunsaturated fat: Poly. Fat 0.69 g
~equal in Saturated fat ~7.271g
~equal in Monounsaturated fat ~8.65g
~equal in Polyunsaturated fat ~0.69g

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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. Porterhouse steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169459/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.