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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.
  • The glycemic index of rye is higher.

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
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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%
Rye
Rye
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 79% 7.2% 45% 99% 122% 72% 142% 0.26% 336% 76%
Contains more ZincZinc +151.3%
Contains more SeleniumSelenium +94.2%
Contains more MagnesiumMagnesium +478.9%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +120.8%
Contains more CopperCopper +270.7%
Contains more PhosphorusPhosphorus +90.8%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +25670%
~equal in Iron ~2.63mg

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%
Rye
Rye
7
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% 0.33% 17% 0% 79% 58% 80% 87% 68% 0% 15% 29% 17%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +262.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +66.7%
Contains more Vitamin B1Vitamin B1 +435.6%
Contains more Vitamin B2Vitamin B2 +46.8%
Contains more Vitamin B5Vitamin B5 +155%
Contains more Vitamin KVitamin K +227.8%
Contains more FolateFolate +322.2%
~equal in Vitamin C ~0mg
~equal in Vitamin B3 ~4.27mg
~equal in Vitamin B6 ~0.294mg

All nutrients comparison - raw data values

Nutrient Pot roast Rye DV% diff.
Manganese 0.01mg 2.577mg 112%
Vitamin B12 2.13µg 0µg 89%
Fiber 0g 15.1g 60%
Cholesterol 116mg 0mg 39%
Protein 28.94g 10.34g 37%
Zinc 6.66mg 2.65mg 36%
Saturated fat 7.548g 0.197g 33%
Copper 0.099mg 0.367mg 30%
Fats 19.17g 1.63g 27%
Carbs 0g 75.86g 25%
Selenium 27µg 13.9µg 24%
Phosphorus 174mg 332mg 23%
Magnesium 19mg 110mg 22%
Vitamin B1 0.059mg 0.316mg 21%
Monounsaturated fat 8.175g 0.208g 20%
Vitamin B5 0.571mg 1.456mg 18%
Choline 110.2mg 30.4mg 15%
Potassium 231mg 510mg 8%
Folate 9µg 38µg 7%
Vitamin B2 0.171mg 0.251mg 6%
Iron 2.42mg 2.63mg 3%
Vitamin K 1.8µg 5.9µg 3%
Calories 297kcal 338kcal 2%
Vitamin E 0.51mg 0.85mg 2%
Sodium 47mg 2mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin B3 4.105mg 4.27mg 1%
Vitamin B6 0.283mg 0.294mg 1%
Calcium 16mg 24mg 1%
Vitamin D 8IU 0IU 1%
Net carbs 0g 60.76g N/A
Sugar 0g 0.98g N/A
Vitamin A 0µg 1µg 0%
Polyunsaturated fat 0.708g 0.767g 0%
Tryptophan 0.19mg 0.108mg 0%
Threonine 1.156mg 0.289mg 0%
Isoleucine 1.317mg 0.208mg 0%
Leucine 2.302mg 0.563mg 0%
Lysine 2.446mg 0.286mg 0%
Methionine 0.754mg 0.153mg 0%
Phenylalanine 1.143mg 0.435mg 0%
Valine 1.436mg 0.317mg 0%
Histidine 0.924mg 0.189mg 0%
Fructose 0.11g 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
Rye
Rye
2
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 ProteinProtein +179.9%
Contains more FatsFats +1076.1%
Contains more WaterWater +389.6%
Contains more CarbsCarbs +∞%
~equal in Other ~1.57g

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
Rye
Rye
2
17% 18% 65%
Saturated fat: Sat. Fat 0.197 g
Monounsaturated fat: Mono. Fat 0.208 g
Polyunsaturated fat: Poly. Fat 0.767 g
Contains more Mono. FatMonounsaturated fat +3830.3%
Contains less Sat. FatSaturated fat -97.4%
~equal in Polyunsaturated fat ~0.767g

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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. 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.