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  6. Pot roast vs. Steak

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
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
7
:
3
Steak
Steak
Contains more Calcium +33.3%
Contains less Sodium -19%
Contains more Copper +16.5%
Contains more Magnesium +21.1%
Contains more Potassium +20.8%
Contains more Selenium +17.8%
Equal in Iron - 2.4
Equal in Phosphorus - 163
Equal in Zinc - 6.34
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Contains more Calcium +33.3%
Contains less Sodium -19%
Contains more Copper +16.5%
Contains more Magnesium +21.1%
Contains more Potassium +20.8%
Contains more Selenium +17.8%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Pot roast
Pot roast
5
:
6
Steak
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
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%
Steak
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pot roast
Pot roast
2
:
2
Steak
Steak
Contains more Protein +16.5%
Equal in Fats - 19.02
Equal in Water - 55.59
Equal in Other - 0.54
Pot roast
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 g
Contains more Protein +16.5%
Equal in Fats - 19.02
Equal in Water - 55.59
Equal in Other - 0.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pot roast
Pot roast
1
:
2
Steak
Steak
Contains less Saturated Fat -10.6%
Contains more Monounsaturated Fat +12.2%
Contains more Polyunsaturated fat +26.6%
Pot roast
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Contains less Saturated Fat -10.6%
Contains more Monounsaturated Fat +12.2%
Contains more Polyunsaturated fat +26.6%

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 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
Protein 28.94g 24.85g Pot roast
Fats 19.17g 19.02g Pot roast
Calories 297kcal 271kcal Pot roast
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
Manganese 0.01mg Pot roast
Selenium 27µg 31.8µg Steak
Vitamin A 0IU 25IU Steak
Vitamin A RAE 0µg 7µg Steak
Vitamin E 0.51mg Pot roast
Vitamin D 8IU 6IU Pot roast
Vitamin D 0.2µg 0.1µg Pot roast
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 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
Saturated Fat 7.548g 8.443g Pot roast
Omega-3 - DHA 0g 0.001g Steak
Omega-3 - EPA 0g 0.001g Steak
Omega-3 - DPA 0g 0.013g Steak
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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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
49%
Steak
Minerals Daily Need Coverage Score
57%
Pot roast
59%
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

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. 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.