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  6. Pot roast vs. Spinach raw

Pot roast vs. Spinach raw — In-Depth Nutrition Comparison

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Significant differences between Pot roast and Spinach raw

  • Pot roast has more Vitamin B12, Zinc, and Selenium, however, Spinach raw is richer in Vitamin K, Vitamin A RAE, Folate, Manganese, and Vitamin C.
  • Spinach raw covers your daily Vitamin K needs 401% more than Pot roast.
  • Spinach raw contains less Cholesterol.

Specific food types used in this comparison are Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Spinach, raw.

Infographic

Pot roast vs Spinach raw 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
4
:
6
Spinach raw
Spinach raw
Contains more Phosphorus +255.1%
Contains less Sodium -40.5%
Contains more Zinc +1156.6%
Contains more Selenium +2600%
Contains more Calcium +518.8%
Contains more Iron +12%
Contains more Magnesium +315.8%
Contains more Potassium +141.6%
Contains more Copper +31.3%
Contains more Manganese +8870%
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Phosphorus +255.1%
Contains less Sodium -40.5%
Contains more Zinc +1156.6%
Contains more Selenium +2600%
Contains more Calcium +518.8%
Contains more Iron +12%
Contains more Magnesium +315.8%
Contains more Potassium +141.6%
Contains more Copper +31.3%
Contains more Manganese +8870%

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
5
:
7
Spinach raw
Spinach raw
Contains more Vitamin D +∞%
Contains more Vitamin B3 +467%
Contains more Vitamin B5 +778.5%
Contains more Vitamin B6 +45.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +298%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32.2%
Contains more Vitamin B2 +10.5%
Contains more Folate +2055.6%
Contains more Vitamin K +26727.8%
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%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +467%
Contains more Vitamin B5 +778.5%
Contains more Vitamin B6 +45.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +298%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32.2%
Contains more Vitamin B2 +10.5%
Contains more Folate +2055.6%
Contains more Vitamin K +26727.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pot roast
Pot roast
2
:
3
Spinach raw
Spinach raw
Contains more Protein +911.9%
Contains more Fats +4815.4%
Contains more Carbs +∞%
Contains more Water +76.1%
Equal in Other - 1.72
Pot roast
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Protein +911.9%
Contains more Fats +4815.4%
Contains more Carbs +∞%
Contains more Water +76.1%
Equal in Other - 1.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pot roast
Pot roast
2
:
1
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +81650%
Contains more Polyunsaturated fat +329.1%
Contains less Saturated Fat -99.2%
Pot roast
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +81650%
Contains more Polyunsaturated fat +329.1%
Contains less Saturated Fat -99.2%

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 Spinach raw
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pot roast Spinach raw Opinion
Net carbs 0g 1.43g Spinach raw
Protein 28.94g 2.86g Pot roast
Fats 19.17g 0.39g Pot roast
Carbs 0g 3.63g Spinach raw
Calories 297kcal 23kcal Pot roast
Fructose 0.15g Spinach raw
Sugar 0g 0.42g Pot roast
Fiber 0g 2.2g Spinach raw
Calcium 16mg 99mg Spinach raw
Iron 2.42mg 2.71mg Spinach raw
Magnesium 19mg 79mg Spinach raw
Phosphorus 174mg 49mg Pot roast
Potassium 231mg 558mg Spinach raw
Sodium 47mg 79mg Pot roast
Zinc 6.66mg 0.53mg Pot roast
Copper 0.099mg 0.13mg Spinach raw
Manganese 0.01mg 0.897mg Spinach raw
Selenium 27µg 1µg Pot roast
Vitamin A 0IU 9377IU Spinach raw
Vitamin A RAE 0µg 469µg Spinach raw
Vitamin E 0.51mg 2.03mg Spinach raw
Vitamin D 8IU 0IU Pot roast
Vitamin D 0.2µg 0µg Pot roast
Vitamin C 0mg 28.1mg Spinach raw
Vitamin B1 0.059mg 0.078mg Spinach raw
Vitamin B2 0.171mg 0.189mg Spinach raw
Vitamin B3 4.105mg 0.724mg Pot roast
Vitamin B5 0.571mg 0.065mg Pot roast
Vitamin B6 0.283mg 0.195mg Pot roast
Folate 9µg 194µg Spinach raw
Vitamin B12 2.13µg 0µg Pot roast
Vitamin K 1.8µg 482.9µg Spinach raw
Tryptophan 0.19mg 0.039mg Pot roast
Threonine 1.156mg 0.122mg Pot roast
Isoleucine 1.317mg 0.147mg Pot roast
Leucine 2.302mg 0.223mg Pot roast
Lysine 2.446mg 0.174mg Pot roast
Methionine 0.754mg 0.053mg Pot roast
Phenylalanine 1.143mg 0.129mg Pot roast
Valine 1.436mg 0.161mg Pot roast
Histidine 0.924mg 0.064mg Pot roast
Cholesterol 116mg 0mg Spinach raw
Saturated Fat 7.548g 0.063g Spinach raw
Monounsaturated Fat 8.175g 0.01g Pot roast
Polyunsaturated fat 0.708g 0.165g Pot roast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
181%
Spinach raw
Minerals Daily Need Coverage Score
57%
Pot roast
45%
Spinach raw

Comparison summary

Which food is lower in Cholesterol?
Spinach raw
Spinach raw is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 7.485g)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 0.42g)
Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 32)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $0.2)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.