Pot roast vs. Sunflower seeds — In-Depth Nutrition Comparison
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How are pot roast and sunflower seeds different?
- Pot roast is higher in vitamin B12; however, sunflower seeds are richer in vitamin E, copper, vitamin B1, manganese, vitamin B6, magnesium, phosphorus, folate, and selenium.
- Daily need coverage for vitamin E for sunflower seeds is 231% higher.
- Pot roast has a lower glycemic index (0) than sunflower seeds (20).
Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Seeds, sunflower seed kernels, dried are the varieties used in this article.
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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.
| Contains more ZincZinc | +33.2% |
| Contains more MagnesiumMagnesium | +1610.5% |
| Contains more CalciumCalcium | +387.5% |
| Contains more PotassiumPotassium | +179.2% |
| Contains more IronIron | +116.9% |
| Contains more CopperCopper | +1718.2% |
| Contains more PhosphorusPhosphorus | +279.3% |
| Contains less SodiumSodium | -80.9% |
| Contains more ManganeseManganese | +19400% |
| Contains more SeleniumSelenium | +96.3% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +100% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +6796.1% |
| Contains more Vitamin B1Vitamin B1 | +2408.5% |
| Contains more Vitamin B2Vitamin B2 | +107.6% |
| Contains more Vitamin B3Vitamin B3 | +103% |
| Contains more Vitamin B5Vitamin B5 | +97.9% |
| Contains more Vitamin B6Vitamin B6 | +375.3% |
| Contains more FolateFolate | +2422.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 0.51mg | 35.17mg | 231% |
| Copper | 0.099mg | 1.8mg | 189% |
| Polyunsaturated fat | 0.708g | 23.137g | 150% |
| Vitamin B1 | 0.059mg | 1.48mg | 118% |
| Vitamin B12 | 2.13µg | 0µg | 89% |
| Manganese | 0.01mg | 1.95mg | 84% |
| Vitamin B6 | 0.283mg | 1.345mg | 82% |
| Magnesium | 19mg | 325mg | 73% |
| Phosphorus | 174mg | 660mg | 69% |
| Folate | 9µg | 227µg | 55% |
| Fats | 19.17g | 51.46g | 50% |
| Selenium | 27µg | 53µg | 47% |
| Cholesterol | 116mg | 0mg | 39% |
| Iron | 2.42mg | 5.25mg | 35% |
| Fiber | 0g | 8.6g | 34% |
| Vitamin B3 | 4.105mg | 8.335mg | 26% |
| Monounsaturated fat | 8.175g | 18.528g | 26% |
| Protein | 28.94g | 20.78g | 16% |
| Zinc | 6.66mg | 5mg | 15% |
| Vitamin B2 | 0.171mg | 0.355mg | 14% |
| Saturated fat | 7.548g | 4.455g | 14% |
| Calories | 297kcal | 584kcal | 14% |
| Potassium | 231mg | 645mg | 12% |
| Vitamin B5 | 0.571mg | 1.13mg | 11% |
| Choline | 110.2mg | 55.1mg | 10% |
| Carbs | 0g | 20g | 7% |
| Calcium | 16mg | 78mg | 6% |
| Sodium | 47mg | 9mg | 2% |
| Vitamin C | 0mg | 1.4mg | 2% |
| Vitamin K | 1.8µg | 0µg | 2% |
| Vitamin D | 0.2µg | 0µg | 1% |
| Vitamin D | 8IU | 0IU | 1% |
| Net carbs | 0g | 11.4g | N/A |
| Sugar | 0g | 2.62g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.19mg | 0.348mg | 0% |
| Threonine | 1.156mg | 0.928mg | 0% |
| Isoleucine | 1.317mg | 1.139mg | 0% |
| Leucine | 2.302mg | 1.659mg | 0% |
| Lysine | 2.446mg | 0.937mg | 0% |
| Methionine | 0.754mg | 0.494mg | 0% |
| Phenylalanine | 1.143mg | 1.169mg | 0% |
| Valine | 1.436mg | 1.315mg | 0% |
| Histidine | 0.924mg | 0.632mg | 0% |
| Omega-3 - EPA | 0g | 0.014g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
28.94 g
Fats:
19.17 g
Carbs:
0 g
Water:
51.9 g
Other:
0 g
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
| Contains more ProteinProtein | +39.3% |
| Contains more WaterWater | +997.3% |
| Contains more FatsFats | +168.4% |
| Contains more CarbsCarbs | +∞% |
~equal in
Other
~3.03g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
7.548 g
Monounsaturated fat:
Mono. Fat
8.175 g
Polyunsaturated fat:
Poly. Fat
0.708 g
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 g
| Contains less Sat. FatSaturated fat | -41% |
| Contains more Mono. FatMonounsaturated fat | +126.6% |
| Contains more Poly. FatPolyunsaturated fat | +3167.9% |
