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  6. Pot roast vs. Rye

Pot roast vs. Rye — In-Depth Nutrition Comparison

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A recap on differences between Pot roast and Rye

  • Pot roast has more Vitamin B12, Zinc, and Selenium, however, Rye is higher in Manganese, Fiber, Copper, Phosphorus, and Magnesium.
  • Rye covers your daily Manganese needs 112% more than Pot roast.
  • Rye has less Cholesterol.

Food varieties used in this article are Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Rye grain.

Infographic

Pot roast vs Rye infographic
Infographic link

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.
Pot roast
Pot roast
2
:
8
Rye
Rye
Contains more Zinc +151.3%
Contains more Selenium +94.2%
Contains more Calcium +50%
Contains more Magnesium +478.9%
Contains more Phosphorus +90.8%
Contains more Potassium +120.8%
Contains less Sodium -95.7%
Contains more Copper +270.7%
Contains more Manganese +25670%
Equal in Iron - 2.63
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Zinc +151.3%
Contains more Selenium +94.2%
Contains more Calcium +50%
Contains more Magnesium +478.9%
Contains more Phosphorus +90.8%
Contains more Potassium +120.8%
Contains less Sodium -95.7%
Contains more Copper +270.7%
Contains more Manganese +25670%
Equal in Iron - 2.63

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.
Pot roast
Pot roast
2
:
9
Rye
Rye
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +435.6%
Contains more Vitamin B2 +46.8%
Contains more Vitamin B5 +155%
Contains more Folate +322.2%
Contains more Vitamin K +227.8%
Equal in Vitamin B3 - 4.27
Equal in Vitamin B6 - 0.294
Pot roast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 6% 0% 15% 40% 77% 35% 66% 7% 267% 5%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +66.7%
Contains more Vitamin B1 +435.6%
Contains more Vitamin B2 +46.8%
Contains more Vitamin B5 +155%
Contains more Folate +322.2%
Contains more Vitamin K +227.8%
Equal in Vitamin B3 - 4.27
Equal in Vitamin B6 - 0.294

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pot roast
Pot roast
3
:
2
Rye
Rye
Contains more Protein +179.9%
Contains more Fats +1076.1%
Contains more Water +389.6%
Contains more Carbs +∞%
Equal in Other - 1.57
Pot roast
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +179.9%
Contains more Fats +1076.1%
Contains more Water +389.6%
Contains more Carbs +∞%
Equal in Other - 1.57

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pot roast
Pot roast
1
:
2
Rye
Rye
Contains more Monounsaturated Fat +3830.3%
Contains less Saturated Fat -97.4%
Equal in Polyunsaturated fat - 0.767
Pot roast
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +3830.3%
Contains less Saturated Fat -97.4%
Equal in Polyunsaturated fat - 0.767

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 Rye
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Pot roast Rye Opinion
Net carbs 0g 60.76g Rye
Protein 28.94g 10.34g Pot roast
Fats 19.17g 1.63g Pot roast
Carbs 0g 75.86g Rye
Calories 297kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0g 0.98g Pot roast
Fiber 0g 15.1g Rye
Calcium 16mg 24mg Rye
Iron 2.42mg 2.63mg Rye
Magnesium 19mg 110mg Rye
Phosphorus 174mg 332mg Rye
Potassium 231mg 510mg Rye
Sodium 47mg 2mg Rye
Zinc 6.66mg 2.65mg Pot roast
Copper 0.099mg 0.367mg Rye
Manganese 0.01mg 2.577mg Rye
Selenium 27µg 13.9µg Pot roast
Vitamin A 0IU 11IU Rye
Vitamin A RAE 0µg 1µg Rye
Vitamin E 0.51mg 0.85mg Rye
Vitamin D 8IU 0IU Pot roast
Vitamin D 0.2µg 0µg Pot roast
Vitamin B1 0.059mg 0.316mg Rye
Vitamin B2 0.171mg 0.251mg Rye
Vitamin B3 4.105mg 4.27mg Rye
Vitamin B5 0.571mg 1.456mg Rye
Vitamin B6 0.283mg 0.294mg Rye
Folate 9µg 38µg Rye
Vitamin B12 2.13µg 0µg Pot roast
Vitamin K 1.8µg 5.9µg Rye
Tryptophan 0.19mg 0.108mg Pot roast
Threonine 1.156mg 0.289mg Pot roast
Isoleucine 1.317mg 0.208mg Pot roast
Leucine 2.302mg 0.563mg Pot roast
Lysine 2.446mg 0.286mg Pot roast
Methionine 0.754mg 0.153mg Pot roast
Phenylalanine 1.143mg 0.435mg Pot roast
Valine 1.436mg 0.317mg Pot roast
Histidine 0.924mg 0.189mg Pot roast
Cholesterol 116mg 0mg Rye
Saturated Fat 7.548g 0.197g Rye
Monounsaturated Fat 8.175g 0.208g Pot roast
Polyunsaturated fat 0.708g 0.767g Rye

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Rye
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
44%
Pot roast
36%
Rye
Minerals Daily Need Coverage Score
57%
Pot roast
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 7.351g)
Which food is richer in minerals?
Rye
Rye is relatively richer in minerals
Which food is richer in vitamins?
Rye
Rye is relatively richer in vitamins
Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 0.98g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 34)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $0.4)

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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.