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  6. Pot roast vs. Sauerkraut

Pot roast vs. Sauerkraut — In-Depth Nutrition Comparison

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Important differences between pot roast and sauerkraut

  • Pot roast has more vitamin B12, zinc, selenium, vitamin B3, phosphorus, and choline; however, sauerkraut has more vitamin C.
  • Pot roast's daily need coverage for vitamin B12 is 89% more.
  • Sauerkraut has a higher glycemic index than pot roast.

The food varieties used in the comparison are Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Sauerkraut, canned, solids, and liquids.

Infographic

Pot roast vs Sauerkraut 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.
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 9.3% 9% 15% 55% 32% 5.2% 8.6% 86% 20% 3.3%
Contains more MagnesiumMagnesium +46.2%
Contains more PotassiumPotassium +35.9%
Contains more IronIron +64.6%
Contains more ZincZinc +3405.3%
Contains more PhosphorusPhosphorus +770%
Contains less SodiumSodium -92.9%
Contains more SeleniumSelenium +4400%
Contains more CalciumCalcium +87.5%
Contains more ManganeseManganese +1410%
~equal in Copper ~0.096mg

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 49% 0.33% 2.8% 0% 5.3% 5.1% 2.7% 5.6% 30% 0% 33% 18% 5.7%
Contains more Vitamin EVitamin E +264.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +181%
Contains more Vitamin B2Vitamin B2 +677.3%
Contains more Vitamin B3Vitamin B3 +2770.6%
Contains more Vitamin B5Vitamin B5 +514%
Contains more Vitamin B6Vitamin B6 +117.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +959.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +622.2%
Contains more FolateFolate +166.7%

All nutrients comparison - raw data values

Nutrient Pot roast Sauerkraut DV% diff.
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.19mg 59%
Protein 28.94g 0.91g 56%
Selenium 27µg 0.6µg 48%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.034g 34%
Fats 19.17g 0.14g 29%
Sodium 47mg 661mg 27%
Vitamin B3 4.105mg 0.143mg 25%
Phosphorus 174mg 20mg 22%
Monounsaturated fat 8.175g 0.013g 20%
Choline 110.2mg 10.4mg 18%
Vitamin C 0mg 14.7mg 16%
Calories 297kcal 19kcal 14%
Iron 2.42mg 1.47mg 12%
Fiber 0g 2.9g 12%
Vitamin B6 0.283mg 0.13mg 12%
Vitamin B2 0.171mg 0.022mg 11%
Vitamin B5 0.571mg 0.093mg 10%
Vitamin K 1.8µg 13µg 9%
Manganese 0.01mg 0.151mg 6%
Folate 9µg 24µg 4%
Polyunsaturated fat 0.708g 0.067g 4%
Vitamin B1 0.059mg 0.021mg 3%
Potassium 231mg 170mg 2%
Vitamin E 0.51mg 0.14mg 2%
Calcium 16mg 30mg 1%
Vitamin D 0.2µg 0µg 1%
Magnesium 19mg 13mg 1%
Vitamin D 8IU 0IU 1%
Carbs 0g 4.28g 1%
Net carbs 0g 1.38g N/A
Sugar 0g 1.78g N/A
Copper 0.099mg 0.096mg 0%
Vitamin A 0µg 1µg 0%
Tryptophan 0.19mg 0.008mg 0%
Threonine 1.156mg 0.025mg 0%
Isoleucine 1.317mg 0.021mg 0%
Leucine 2.302mg 0.029mg 0%
Lysine 2.446mg 0.031mg 0%
Methionine 0.754mg 0.009mg 0%
Phenylalanine 1.143mg 0.023mg 0%
Valine 1.436mg 0.03mg 0%
Histidine 0.924mg 0.016mg 0%
Fructose 0.04g 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
4% 93% 2%
Protein: 0.91 g
Fats: 0.14 g
Carbs: 4.28 g
Water: 92.52 g
Other: 2.15 g
Contains more ProteinProtein +3080.2%
Contains more FatsFats +13592.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +78.3%
~equal in Other ~2.15g

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
30% 11% 59%
Saturated fat: Sat. Fat 0.034 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.067 g
Contains more Mono. FatMonounsaturated fat +62784.6%
Contains more Poly. FatPolyunsaturated fat +956.7%
Contains less Sat. FatSaturated fat -99.5%

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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. Sauerkraut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169279/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.