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Pot roast vs Steak - In-Depth Nutrition Comparison

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Significant differences between Pot roast and Steak

  • The amount of Vitamin B6, Vitamin B2, Selenium, Vitamin B3, and Monounsaturated Fat in Steak is higher than in Pot roast.
  • Steak covers your daily Vitamin B6 needs 17% more than Pot roast.

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 Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled.

Infographic

Pot roast vs Steak 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +33.3%
Contains less Sodium -19%
Contains more Copper +16.5%
Contains more Magnesium +21.1%
Contains more Potassium +20.8%
Equal in Iron - 2.4
Equal in Phosphorus - 163
Equal in Zinc - 6.34
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 91% 14% 75% 21% 7% 182% 33%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Contains more Calcium +33.3%
Contains less Sodium -19%
Contains more Copper +16.5%
Contains more Magnesium +21.1%
Contains more Potassium +20.8%
Equal in Iron - 2.4
Equal in Phosphorus - 163
Equal in Zinc - 6.34

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Steak
Contains more Vitamin D +100%
Contains more Folate +50%
Contains more Vitamin K +12.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25.4%
Contains more Vitamin B2 +76%
Contains more Vitamin B3 +25.4%
Contains more Vitamin B6 +76.7%
Equal in Vitamin B12 - 2.2
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
Contains more Vitamin D +100%
Contains more Folate +50%
Contains more Vitamin K +12.5%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25.4%
Contains more Vitamin B2 +76%
Contains more Vitamin B3 +25.4%
Contains more Vitamin B6 +76.7%
Equal in Vitamin B12 - 2.2

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pot roast Steak
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pot roast Steak Opinion
Net carbs 0g 0g
Protein 28.94g 24.85g Pot roast
Fats 19.17g 19.02g Pot roast
Carbs 0g 0g
Calories 297kcal 271kcal Pot roast
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 16mg 12mg Pot roast
Iron 2.42mg 2.4mg Pot roast
Magnesium 19mg 23mg Steak
Phosphorus 174mg 163mg Pot roast
Potassium 231mg 279mg Steak
Sodium 47mg 58mg Pot roast
Zinc 6.66mg 6.34mg Pot roast
Copper 0.099mg 0.085mg Pot roast
Vitamin A 0IU 25IU Steak
Vitamin E 0.51mg mg Pot roast
Vitamin D 8IU 6IU Pot roast
Vitamin D 0.2µg 0.1µg Pot roast
Vitamin C 0mg 0mg
Vitamin B1 0.059mg 0.074mg Steak
Vitamin B2 0.171mg 0.301mg Steak
Vitamin B3 4.105mg 5.149mg Steak
Vitamin B5 0.571mg mg Pot roast
Vitamin B6 0.283mg 0.5mg Steak
Folate 9µg 6µg Pot roast
Vitamin B12 2.13µg 2.2µg Steak
Vitamin K 1.8µg 1.6µg Pot roast
Tryptophan 0.19mg 0.278mg Steak
Threonine 1.156mg 1.171mg Steak
Isoleucine 1.317mg 1.157mg Pot roast
Leucine 2.302mg 2.142mg Pot roast
Lysine 2.446mg 2.38mg Pot roast
Methionine 0.754mg 0.672mg Pot roast
Phenylalanine 1.143mg 0.997mg Pot roast
Valine 1.436mg 1.242mg Pot roast
Histidine 0.924mg 0.931mg Steak
Cholesterol 116mg 78mg Steak
Trans Fat g g
Saturated Fat 7.548g 8.443g Pot roast
Monounsaturated Fat 8.175g 9.171g Steak
Polyunsaturated fat 0.708g 0.896g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Steak
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
44
Pot roast
49
Steak
Mineral Summary Score
53
Pot roast
52
Steak

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
174%
Pot roast
149%
Steak
Carbohydrates
0%
Pot roast
0%
Steak
Fats
88%
Pot roast
88%
Steak

Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Pot roast
Pot roast is lower in Saturated Fat (difference - 0.895g)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $2.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/nutrients
  2. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.