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  6. Pot roast vs. Sweet potato

Pot roast vs. Sweet potato — In-Depth Nutrition Comparison

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Significant differences between pot roast and sweet potato

  • Pot roast has more vitamin B12, zinc, selenium, iron, vitamin B3, phosphorus, and choline; however, sweet potato is richer in vitamin A.
  • Sweet potato covers your daily vitamin A needs 284% more than pot roast.
  • Sweet potato contains less cholesterol.
  • Sweet potato has a higher glycemic index. The glycemic index of sweet potato is 70, while the glycemic index of pot roast is 0.

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 Sweet potato, raw, unprepared.

Infographic

Pot roast vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more IronIron +296.7%
Contains more ZincZinc +2120%
Contains more PhosphorusPhosphorus +270.2%
Contains less SodiumSodium -14.5%
Contains more SeleniumSelenium +4400%
Contains more MagnesiumMagnesium +31.6%
Contains more CalciumCalcium +87.5%
Contains more PotassiumPotassium +45.9%
Contains more CopperCopper +52.5%
Contains more ManganeseManganese +2480%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin EVitamin E +96.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +180.3%
Contains more Vitamin B3Vitamin B3 +637%
Contains more Vitamin B6Vitamin B6 +35.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +795.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +32.2%
Contains more Vitamin B5Vitamin B5 +40.1%
Contains more FolateFolate +22.2%
~equal in Vitamin K ~1.8µg

All nutrients comparison - raw data values

Nutrient Pot roast Sweet potato DV% diff.
Vitamin B12 2.13µg 0µg 89%
Vitamin A 0µg 709µg 79%
Zinc 6.66mg 0.3mg 58%
Protein 28.94g 1.57g 55%
Selenium 27µg 0.6µg 48%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.018g 34%
Fats 19.17g 0.05g 29%
Iron 2.42mg 0.61mg 23%
Vitamin B3 4.105mg 0.557mg 22%
Monounsaturated fat 8.175g 0.001g 20%
Choline 110.2mg 12.3mg 18%
Phosphorus 174mg 47mg 18%
Fiber 0g 3g 12%
Manganese 0.01mg 0.258mg 11%
Calories 297kcal 86kcal 11%
Vitamin B2 0.171mg 0.061mg 8%
Carbs 0g 20.12g 7%
Vitamin B6 0.283mg 0.209mg 6%
Copper 0.099mg 0.151mg 6%
Starch 12.65g 5%
Polyunsaturated fat 0.708g 0.014g 5%
Vitamin B5 0.571mg 0.8mg 5%
Vitamin C 0mg 2.4mg 3%
Potassium 231mg 337mg 3%
Vitamin E 0.51mg 0.26mg 2%
Vitamin B1 0.059mg 0.078mg 2%
Vitamin D 8IU 0IU 1%
Folate 9µg 11µg 1%
Magnesium 19mg 25mg 1%
Vitamin D 0.2µg 0µg 1%
Fructose 0.7g 1%
Calcium 16mg 30mg 1%
Net carbs 0g 17.12g N/A
Sugar 0g 4.18g N/A
Sodium 47mg 55mg 0%
Vitamin K 1.8µg 1.8µg 0%
Tryptophan 0.19mg 0.031mg 0%
Threonine 1.156mg 0.083mg 0%
Isoleucine 1.317mg 0.055mg 0%
Leucine 2.302mg 0.092mg 0%
Lysine 2.446mg 0.066mg 0%
Methionine 0.754mg 0.029mg 0%
Phenylalanine 1.143mg 0.089mg 0%
Valine 1.436mg 0.086mg 0%
Histidine 0.924mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1743.3%
Contains more FatsFats +38240%
Contains more CarbsCarbs +∞%
Contains more WaterWater +48.9%
~equal in Other ~0.98g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +817400%
Contains more Poly. FatPolyunsaturated fat +4957.1%
Contains less Sat. FatSaturated fat -99.8%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.