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  6. Pot roast vs. Chia seeds

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

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How are pot roast and chia seeds different?

  • Pot roast is higher in vitamin B12; however, chia seeds are richer in fiber, manganese, phosphorus, copper, magnesium, iron, calcium, selenium, and vitamin B1.
  • Daily need coverage for fiber for chia seeds is 138% higher.
  • Pot roast has a lower glycemic index (0) than chia seeds (15).

Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Seeds, chia seeds, dried are the varieties used in this article.

Infographic

Pot roast vs Chia 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more ZincZinc +45.4%
Contains more MagnesiumMagnesium +1663.2%
Contains more CalciumCalcium +3843.8%
Contains more PotassiumPotassium +76.2%
Contains more IronIron +219%
Contains more CopperCopper +833.3%
Contains more PhosphorusPhosphorus +394.3%
Contains less SodiumSodium -66%
Contains more ManganeseManganese +27130%
Contains more SeleniumSelenium +104.4%

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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +950.8%
Contains more Vitamin B3Vitamin B3 +115.1%
Contains more FolateFolate +444.4%
~equal in Vitamin A ~µg
~equal in Vitamin E ~0.5mg
~equal in Vitamin B2 ~0.17mg

All nutrients comparison - raw data values

Nutrient Pot roast Chia seeds DV% diff.
Polyunsaturated fat 0.708g 23.665g 153%
Fiber 0g 34.4g 138%
Manganese 0.01mg 2.723mg 118%
Phosphorus 174mg 860mg 98%
Copper 0.099mg 0.924mg 92%
Vitamin B12 2.13µg 0µg 89%
Magnesium 19mg 335mg 75%
Iron 2.42mg 7.72mg 66%
Calcium 16mg 631mg 62%
Selenium 27µg 55.2µg 51%
Vitamin B1 0.059mg 0.62mg 47%
Cholesterol 116mg 0mg 39%
Vitamin B3 4.105mg 8.83mg 30%
Protein 28.94g 16.54g 25%
Vitamin B6 0.283mg 22%
Choline 110.2mg 20%
Zinc 6.66mg 4.58mg 19%
Saturated fat 7.548g 3.33g 19%
Fats 19.17g 30.74g 18%
Monounsaturated fat 8.175g 2.309g 15%
Carbs 0g 42.12g 14%
Vitamin B5 0.571mg 11%
Folate 9µg 49µg 10%
Calories 297kcal 486kcal 9%
Potassium 231mg 407mg 5%
Vitamin K 1.8µg 2%
Vitamin C 0mg 1.6mg 2%
Vitamin D 0.2µg 1%
Vitamin D 8IU 1%
Sodium 47mg 16mg 1%
Net carbs 0g 7.72g N/A
Vitamin E 0.51mg 0.5mg 0%
Vitamin B2 0.171mg 0.17mg 0%
Trans fat 0.14g N/A
Tryptophan 0.19mg 0.436mg 0%
Threonine 1.156mg 0.709mg 0%
Isoleucine 1.317mg 0.801mg 0%
Leucine 2.302mg 1.371mg 0%
Lysine 2.446mg 0.97mg 0%
Methionine 0.754mg 0.588mg 0%
Phenylalanine 1.143mg 1.016mg 0%
Valine 1.436mg 0.95mg 0%
Histidine 0.924mg 0.531mg 0%
Omega-3 - ALA 17.83g N/A
Omega-6 - Linoleic acid 5.835g N/A

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +75%
Contains more WaterWater +794.8%
Contains more FatsFats +60.4%
Contains more CarbsCarbs +∞%
~equal in Other ~4.8g

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains more Mono. FatMonounsaturated fat +254%
Contains less Sat. FatSaturated fat -55.9%
Contains more Poly. FatPolyunsaturated fat +3242.5%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.