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  6. Pot roast vs. Flax seeds

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

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Summary of differences between pot roast and flax seeds

  • Pot roast has more vitamin B12, while flax seeds have more vitamin B1, copper, fiber, manganese, magnesium, phosphorus, iron, and calcium.
  • Flax seeds cover your daily need for vitamin B1, 132% more than pot roast.
  • The amount of cholesterol in flax seeds is lower.

These are the specific foods used in this comparison Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Seeds, flaxseed.

Infographic

Pot roast vs Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains more ZincZinc +53.5%
Contains more MagnesiumMagnesium +1963.2%
Contains more CalciumCalcium +1493.8%
Contains more PotassiumPotassium +251.9%
Contains more IronIron +136.8%
Contains more CopperCopper +1132.3%
Contains more PhosphorusPhosphorus +269%
Contains less SodiumSodium -36.2%
Contains more ManganeseManganese +24720%
~equal in Selenium ~25.4µg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin EVitamin E +64.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +40%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2686.4%
Contains more Vitamin B5Vitamin B5 +72.5%
Contains more Vitamin B6Vitamin B6 +67.1%
Contains more Vitamin KVitamin K +138.9%
Contains more FolateFolate +866.7%
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.161mg

All nutrients comparison - raw data values

Nutrient Pot roast Flax seeds DV% diff.
Polyunsaturated fat 0.708g 28.73g 187%
Vitamin B1 0.059mg 1.644mg 132%
Copper 0.099mg 1.22mg 125%
Fiber 0g 27.3g 109%
Manganese 0.01mg 2.482mg 107%
Vitamin B12 2.13µg 0µg 89%
Magnesium 19mg 392mg 89%
Phosphorus 174mg 642mg 67%
Iron 2.42mg 5.73mg 41%
Cholesterol 116mg 0mg 39%
Fats 19.17g 42.16g 35%
Calcium 16mg 255mg 24%
Zinc 6.66mg 4.34mg 21%
Protein 28.94g 18.29g 21%
Folate 9µg 87µg 20%
Saturated fat 7.548g 3.663g 18%
Potassium 231mg 813mg 17%
Vitamin B6 0.283mg 0.473mg 15%
Calories 297kcal 534kcal 12%
Carbs 0g 28.88g 10%
Vitamin B5 0.571mg 0.985mg 8%
Vitamin B3 4.105mg 3.08mg 6%
Choline 110.2mg 78.7mg 6%
Selenium 27µg 25.4µg 3%
Monounsaturated fat 8.175g 7.527g 2%
Vitamin K 1.8µg 4.3µg 2%
Vitamin D 0.2µg 0µg 1%
Sodium 47mg 30mg 1%
Vitamin B2 0.171mg 0.161mg 1%
Vitamin C 0mg 0.6mg 1%
Vitamin D 8IU 0IU 1%
Vitamin E 0.51mg 0.31mg 1%
Net carbs 0g 1.58g N/A
Sugar 0g 1.55g N/A
Tryptophan 0.19mg 0.297mg 0%
Threonine 1.156mg 0.766mg 0%
Isoleucine 1.317mg 0.896mg 0%
Leucine 2.302mg 1.235mg 0%
Lysine 2.446mg 0.862mg 0%
Methionine 0.754mg 0.37mg 0%
Phenylalanine 1.143mg 0.957mg 0%
Valine 1.436mg 1.072mg 0%
Histidine 0.924mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g 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
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more ProteinProtein +58.2%
Contains more WaterWater +645.7%
Contains more FatsFats +119.9%
Contains more CarbsCarbs +∞%
~equal in Other ~3.71g

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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -51.5%
Contains more Poly. FatPolyunsaturated fat +3957.9%
~equal in Monounsaturated fat ~7.527g

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.