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  6. Pot roast vs. Summer squash

Pot roast vs. Summer squash — In-Depth Nutrition Comparison

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The main differences between pot roast and summer squash

  • Pot roast has more vitamin B12, zinc, selenium, iron, vitamin B3, phosphorus, and choline; however, summer squash has more vitamin C.
  • Daily need coverage for vitamin B12 for pot roast is 89% higher.
  • Summer squash has a higher glycemic index than pot roast.

Food types used in this article are Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Squash, summer, all varieties, raw.

Infographic

Pot roast vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +11.8%
Contains more IronIron +591.4%
Contains more CopperCopper +94.1%
Contains more ZincZinc +2196.6%
Contains more PhosphorusPhosphorus +357.9%
Contains more SeleniumSelenium +13400%
Contains more PotassiumPotassium +13.4%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +1650%
~equal in Calcium ~15mg

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +22.9%
Contains more Vitamin B2Vitamin B2 +20.4%
Contains more Vitamin B3Vitamin B3 +742.9%
Contains more Vitamin B5Vitamin B5 +268.4%
Contains more Vitamin B6Vitamin B6 +29.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1544.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +66.7%
Contains more FolateFolate +222.2%

All nutrients comparison - raw data values

Nutrient Pot roast Summer squash DV% diff.
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.29mg 58%
Protein 28.94g 1.21g 55%
Selenium 27µg 0.2µg 49%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.044g 34%
Fats 19.17g 0.18g 29%
Iron 2.42mg 0.35mg 26%
Vitamin B3 4.105mg 0.487mg 23%
Monounsaturated fat 8.175g 0.016g 20%
Vitamin C 0mg 17mg 19%
Choline 110.2mg 6.7mg 19%
Phosphorus 174mg 38mg 19%
Calories 297kcal 16kcal 14%
Vitamin B5 0.571mg 0.155mg 8%
Manganese 0.01mg 0.175mg 7%
Copper 0.099mg 0.051mg 5%
Folate 9µg 29µg 5%
Vitamin B6 0.283mg 0.218mg 5%
Polyunsaturated fat 0.708g 0.089g 4%
Fiber 0g 1.1g 4%
Vitamin E 0.51mg 0.12mg 3%
Sodium 47mg 2mg 2%
Vitamin B2 0.171mg 0.142mg 2%
Carbs 0g 3.35g 1%
Vitamin D 8IU 0IU 1%
Vitamin K 1.8µg 3µg 1%
Fructose 0.95g 1%
Vitamin B1 0.059mg 0.048mg 1%
Potassium 231mg 262mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin A 0µg 10µg 1%
Net carbs 0g 2.25g N/A
Magnesium 19mg 17mg 0%
Calcium 16mg 15mg 0%
Sugar 0g 2.2g N/A
Tryptophan 0.19mg 0.011mg 0%
Threonine 1.156mg 0.028mg 0%
Isoleucine 1.317mg 0.042mg 0%
Leucine 2.302mg 0.069mg 0%
Lysine 2.446mg 0.065mg 0%
Methionine 0.754mg 0.017mg 0%
Phenylalanine 1.143mg 0.041mg 0%
Valine 1.436mg 0.053mg 0%
Histidine 0.924mg 0.025mg 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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +2291.7%
Contains more FatsFats +10550%
Contains more CarbsCarbs +∞%
Contains more WaterWater +82.4%
~equal in Other ~0.62g

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% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +50993.8%
Contains more Poly. FatPolyunsaturated fat +695.5%
Contains less Sat. FatSaturated fat -99.4%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.