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

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What are the main differences between pot roast and pumpkin seeds?

  • Pot roast is richer in vitamin B12 and vitamin B3, yet pumpkin seeds are richer in fiber, copper, magnesium, zinc, manganese, and potassium.
  • Pot roast's daily need coverage for vitamin B12 is 89% higher.

We used Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Seeds, pumpkin and squash seeds, whole, roasted, without salt types in this comparison.

Infographic

Pot roast vs Pumpkin seeds 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 187% 17% 81% 124% 230% 281% 39% 2.3% 65% 0%
Contains more PhosphorusPhosphorus +89.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1278.9%
Contains more CalciumCalcium +243.8%
Contains more PotassiumPotassium +297.8%
Contains more IronIron +36.8%
Contains more CopperCopper +597%
Contains more ZincZinc +54.7%
Contains less SodiumSodium -61.7%
Contains more ManganeseManganese +4860%

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 1% 1% 0% 0% 8.5% 12% 5.4% 3.4% 8.5% 0% 0% 6.8% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +73.5%
Contains more Vitamin B2Vitamin B2 +228.8%
Contains more Vitamin B3Vitamin B3 +1335.3%
Contains more Vitamin B5Vitamin B5 +919.6%
Contains more Vitamin B6Vitamin B6 +664.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Folate ~9µg

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
19% 19% 54% 5% 4%
Protein: 18.55 g
Fats: 19.4 g
Carbs: 53.75 g
Water: 4.5 g
Other: 3.8 g
Contains more ProteinProtein +56%
Contains more WaterWater +1053.3%
Contains more CarbsCarbs +∞%
~equal in Fats ~19.4g
~equal in Other ~3.8g

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
20% 33% 48%
Saturated fat: Sat. Fat 3.67 g
Monounsaturated fat: Mono. Fat 6.032 g
Polyunsaturated fat: Poly. Fat 8.844 g
Contains more Mono. FatMonounsaturated fat +35.5%
Contains less Sat. FatSaturated fat -51.4%
Contains more Poly. FatPolyunsaturated fat +1149.2%

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 seeds
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Pot roast Pumpkin seeds DV% diff.
Vitamin B12 2.13µg 0µg 89%
Fiber 0g 18.4g 74%
Copper 0.099mg 0.69mg 66%
Magnesium 19mg 262mg 58%
Polyunsaturated fat 0.708g 8.844g 54%
Selenium 27µg 49%
Cholesterol 116mg 0mg 39%
Zinc 6.66mg 10.3mg 33%
Vitamin B3 4.105mg 0.286mg 24%
Protein 28.94g 18.55g 21%
Manganese 0.01mg 0.496mg 21%
Choline 110.2mg 20%
Potassium 231mg 919mg 20%
Vitamin B6 0.283mg 0.037mg 19%
Carbs 0g 53.75g 18%
Saturated fat 7.548g 3.67g 18%
Phosphorus 174mg 92mg 12%
Iron 2.42mg 3.31mg 11%
Vitamin B5 0.571mg 0.056mg 10%
Vitamin B2 0.171mg 0.052mg 9%
Calories 297kcal 446kcal 7%
Monounsaturated fat 8.175g 6.032g 5%
Calcium 16mg 55mg 4%
Vitamin E 0.51mg 3%
Vitamin B1 0.059mg 0.034mg 2%
Vitamin K 1.8µg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 8IU 0IU 1%
Sodium 47mg 18mg 1%
Fats 19.17g 19.4g 0%
Vitamin C 0mg 0.3mg 0%
Net carbs 0g 35.35g N/A
Vitamin A 0µg 3µg 0%
Folate 9µg 9µg 0%
Tryptophan 0.19mg 0.326mg 0%
Threonine 1.156mg 0.683mg 0%
Isoleucine 1.317mg 0.956mg 0%
Leucine 2.302mg 1.572mg 0%
Lysine 2.446mg 1.386mg 0%
Methionine 0.754mg 0.417mg 0%
Phenylalanine 1.143mg 0.924mg 0%
Valine 1.436mg 1.491mg 0%
Histidine 0.924mg 0.515mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Pumpkin seeds
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
4%
Pumpkin seeds
Minerals Daily Need Coverage Score
57%
Pot roast
103%
Pumpkin seeds

Comparison summary

Which food is lower in Cholesterol?
Pumpkin seeds
Pumpkin seeds is lower in Cholesterol (difference - 116mg)
Which food is lower in Sugar?
Pumpkin seeds
Pumpkin seeds is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Pumpkin seeds
Pumpkin seeds contains less Sodium (difference - 29mg)
Which food is lower in Saturated fat?
Pumpkin seeds
Pumpkin seeds is lower in Saturated fat (difference - 3.878g)
Which food is richer in minerals?
Pumpkin seeds
Pumpkin seeds is relatively richer in minerals
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 0)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $2.2)
Which food is richer in vitamins?
Pot roast
Pot roast is relatively richer in vitamins

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 seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170188/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.