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Pot roast vs. Rib eye steak — In-Depth Nutrition Comparison

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Significant differences between Pot roast and Rib eye steak

  • Pot roast has more Choline, and Zinc, however, Rib eye steak is richer in Vitamin B6, Vitamin B2, Vitamin B3, and Monounsaturated Fat.
  • Rib eye steak covers your daily Vitamin B6 needs 15% more than Pot roast.
  • Rib eye steak has 2 times less Choline than Pot roast. Pot roast has 110.2mg of Choline, while Rib eye steak has 48.8mg.
  • Rib eye steak contains less Cholesterol.

Specific 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 Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Pot roast vs Rib eye 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.
Contains more Calcium +45.5%
Contains more Phosphorus +14.5%
Contains less Sodium -13%
Contains more Zinc +12.7%
Contains more Copper +23.8%
Contains more Magnesium +15.8%
Contains more Potassium +12.6%
Contains more Manganese +700%
Equal in Iron - 2.24
Equal in Selenium - 29.7
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 4% 85% 16% 66% 23% 8% 162% 27% 11% 162%
Contains more Calcium +45.5%
Contains more Phosphorus +14.5%
Contains less Sodium -13%
Contains more Zinc +12.7%
Contains more Copper +23.8%
Contains more Magnesium +15.8%
Contains more Potassium +12.6%
Contains more Manganese +700%
Equal in Iron - 2.24
Equal in Selenium - 29.7

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.
:
Contains more Vitamin E +410%
Contains more Folate +50%
Contains more Choline +125.8%
Contains more Vitamin K +12.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +20.3%
Contains more Vitamin B2 +67.8%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B6 +68.6%
Equal in Vitamin D - 0.2
Equal in Vitamin B5 - 0.536
Equal in Vitamin B12 - 2.1
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 2% 2% 6% 0% 18% 67% 93% 33% 111% 5% 263% 27% 4%
Contains more Vitamin E +410%
Contains more Folate +50%
Contains more Choline +125.8%
Contains more Vitamin K +12.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +20.3%
Contains more Vitamin B2 +67.8%
Contains more Vitamin B3 +19.6%
Contains more Vitamin B6 +68.6%
Equal in Vitamin D - 0.2
Equal in Vitamin B5 - 0.536
Equal in Vitamin B12 - 2.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +22.2%
Contains more Fats +13.8%
Equal in Water - 54.49
Equal in Other - 0.01
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more Protein +22.2%
Contains more Fats +13.8%
Equal in Water - 54.49
Equal in Other - 0.01

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -22.1%
Contains more Monounsaturated Fat +28.7%
Contains more Polyunsaturated fat +45.1%
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
46% 50% 5%
Saturated Fat: 9.684 g
Monounsaturated Fat: 10.519 g
Polyunsaturated fat: 1.027 g
Contains less Saturated Fat -22.1%
Contains more Monounsaturated Fat +28.7%
Contains more Polyunsaturated fat +45.1%

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 Rib eye steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pot roast Rib eye steak Opinion
Protein 28.94g 23.69g Pot roast
Fats 19.17g 21.81g Rib eye steak
Calories 297kcal 291kcal Pot roast
Calcium 16mg 11mg Pot roast
Iron 2.42mg 2.24mg Pot roast
Magnesium 19mg 22mg Rib eye steak
Phosphorus 174mg 152mg Pot roast
Potassium 231mg 260mg Rib eye steak
Sodium 47mg 54mg Pot roast
Zinc 6.66mg 5.91mg Pot roast
Copper 0.099mg 0.08mg Pot roast
Manganese 0.01mg 0.08mg Rib eye steak
Selenium 27µg 29.7µg Rib eye steak
Vitamin A 0IU 25IU Rib eye steak
Vitamin A RAE 0µg 8µg Rib eye steak
Vitamin E 0.51mg 0.1mg Pot roast
Vitamin D 8IU 7IU Pot roast
Vitamin D 0.2µg 0.2µg
Vitamin B1 0.059mg 0.071mg Rib eye steak
Vitamin B2 0.171mg 0.287mg Rib eye steak
Vitamin B3 4.105mg 4.908mg Rib eye steak
Vitamin B5 0.571mg 0.536mg Pot roast
Vitamin B6 0.283mg 0.477mg Rib eye steak
Folate 9µg 6µg Pot roast
Vitamin B12 2.13µg 2.1µg Pot roast
Choline 110.2mg 48.8mg Pot roast
Vitamin K 1.8µg 1.6µg Pot roast
Tryptophan 0.19mg 0.265mg Rib eye steak
Threonine 1.156mg 1.116mg Pot roast
Isoleucine 1.317mg 1.103mg Pot roast
Leucine 2.302mg 2.041mg Pot roast
Lysine 2.446mg 2.269mg Pot roast
Methionine 0.754mg 0.641mg Pot roast
Phenylalanine 1.143mg 0.95mg Pot roast
Valine 1.436mg 1.184mg Pot roast
Histidine 0.924mg 0.888mg Pot roast
Cholesterol 116mg 80mg Rib eye steak
Trans Fat 1.478g Pot roast
Saturated Fat 7.548g 9.684g Pot roast
Omega-3 - DHA 0g 0.001g Rib eye steak
Omega-3 - EPA 0g 0.001g Rib eye steak
Omega-3 - DPA 0g 0.014g Rib eye steak
Monounsaturated Fat 8.175g 10.519g Rib eye steak
Polyunsaturated fat 0.708g 1.027g Rib eye steak
Omega-6 - Eicosadienoic acid 0.005g Rib eye steak
Omega-6 - Linoleic acid 0.7g Rib eye steak
Omega-3 - ALA 0.038g Rib eye steak
Omega-6 - Dihomo-gamma-linoleic acid 0.024g Rib eye steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Rib eye steak
Low Fats diet ok
Low Carbs diet Equal
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
48%
Rib eye steak
Minerals Daily Need Coverage Score
57%
Pot roast
56%
Rib eye steak

Comparison summary

Which food is lower in Cholesterol?
Rib eye steak
Rib eye steak is lower in Cholesterol (difference - 36mg)
Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Pot roast
Pot roast is lower in Saturated Fat (difference - 2.136g)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.