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Pot roast vs. Pumpkin pie — In-Depth Nutrition Comparison

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How are pot roast and pumpkin pie different?

  • Pot roast is higher in vitamin B12, zinc, selenium, iron, vitamin B3, vitamin B6, and phosphorus; however, pumpkin pie is richer in vitamin A.
  • Daily need coverage for vitamin B12 for pot roast is 74% higher.
  • Pot roast contains 17 times more zinc than pumpkin pie. While pot roast contains 6.66mg of zinc, pumpkin pie contains only 0.39mg.
  • Pumpkin pie has less cholesterol.
  • Pot roast has a lower glycemic index (0) than pumpkin pie (59).

Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Pie, pumpkin, commercially prepared are the varieties used in this article.

Infographic

Pot roast vs Pumpkin pie 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 10% 19% 15% 34% 49% 11% 35% 31% 30% 29%
Contains more MagnesiumMagnesium +35.7%
Contains more PotassiumPotassium +38.3%
Contains more IronIron +168.9%
Contains more ZincZinc +1607.7%
Contains more PhosphorusPhosphorus +114.8%
Contains less SodiumSodium -80.3%
Contains more SeleniumSelenium +400%
Contains more CalciumCalcium +300%
Contains more CopperCopper +49.5%
Contains more ManganeseManganese +2170%

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% 149% 15% 1.5% 44% 29% 21% 27% 15% 44% 33% 20% 20%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B2Vitamin B2 +37.9%
Contains more Vitamin B3Vitamin B3 +270.8%
Contains more Vitamin B5Vitamin B5 +26.3%
Contains more Vitamin B6Vitamin B6 +349.2%
Contains more Vitamin B12Vitamin B12 +508.6%
Contains more CholineCholine +193.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +49%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin KVitamin K +633.3%
Contains more FolateFolate +188.9%
~equal in Vitamin C ~0mg

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
4% 10% 35% 50%
Protein: 3.9 g
Fats: 9.75 g
Carbs: 34.83 g
Water: 50.39 g
Other: 1.13 g
Contains more ProteinProtein +642.1%
Contains more FatsFats +96.6%
Contains more CarbsCarbs +∞%
~equal in Water ~50.39g
~equal in Other ~1.13g

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
24% 55% 21%
Saturated fat: Sat. Fat 1.988 g
Monounsaturated fat: Mono. Fat 4.6 g
Polyunsaturated fat: Poly. Fat 1.77 g
Contains more Mono. FatMonounsaturated fat +77.7%
Contains less Sat. FatSaturated fat -73.7%
Contains more Poly. FatPolyunsaturated fat +150%

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 Pumpkin pie
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pot roast Pumpkin pie DV% diff.
Vitamin B12 2.13µg 0.35µg 74%
Zinc 6.66mg 0.39mg 57%
Protein 28.94g 3.9g 50%
Vitamin A 0µg 448µg 50%
Selenium 27µg 5.4µg 39%
Cholesterol 116mg 26mg 30%
Saturated fat 7.548g 1.988g 25%
Iron 2.42mg 0.9mg 19%
Vitamin B3 4.105mg 1.107mg 19%
Vitamin B6 0.283mg 0.063mg 17%
Fats 19.17g 9.75g 14%
Choline 110.2mg 37.5mg 13%
Phosphorus 174mg 81mg 13%
Carbs 0g 34.83g 12%
Vitamin B1 0.059mg 0.177mg 10%
Vitamin K 1.8µg 13.2µg 10%
Monounsaturated fat 8.175g 4.6g 9%
Manganese 0.01mg 0.227mg 9%
Sodium 47mg 239mg 8%
Polyunsaturated fat 0.708g 1.77g 7%
Fiber 0g 1.8g 7%
Copper 0.099mg 0.148mg 5%
Calcium 16mg 64mg 5%
Folate 9µg 26µg 4%
Fructose 2.85g 4%
Vitamin B2 0.171mg 0.124mg 4%
Starch 10.73g 4%
Calories 297kcal 243kcal 3%
Vitamin E 0.51mg 0.76mg 2%
Potassium 231mg 167mg 2%
Vitamin B5 0.571mg 0.452mg 2%
Vitamin D 0.2µg 0.1µg 1%
Magnesium 19mg 14mg 1%
Vitamin D 8IU 2IU 1%
Net carbs 0g 33.03g N/A
Sugar 0g 18.88g N/A
Tryptophan 0.19mg 0.048mg 0%
Threonine 1.156mg 0.154mg 0%
Isoleucine 1.317mg 0.158mg 0%
Leucine 2.302mg 0.297mg 0%
Lysine 2.446mg 0.192mg 0%
Methionine 0.754mg 0.249mg 0%
Phenylalanine 1.143mg 0.175mg 0%
Valine 1.436mg 0.211mg 0%
Histidine 0.924mg 0.088mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Pumpkin pie
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Pumpkin pie
Minerals Daily Need Coverage Score
57%
Pot roast
26%
Pumpkin pie

Comparison summary

Which food is lower in Cholesterol?
Pumpkin pie
Pumpkin pie is lower in Cholesterol (difference - 90mg)
Which food is lower in Saturated fat?
Pumpkin pie
Pumpkin pie is lower in Saturated fat (difference - 5.56g)
Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 18.88g)
Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 192mg)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 59)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pumpkin pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172787/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.