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  6. Pot roast vs. T bone steak

Pot roast vs. T bone steak — In-Depth Nutrition Comparison

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How are pot roast and t bone steak different?

  • Pot roast is higher in zinc, vitamin B12, and choline; however, t bone steak is richer in vitamin B6, iron, vitamin B3, vitamin B2, and selenium.
  • Daily need coverage for vitamin B6 for t bone steak is 37% higher.
  • Pot roast contains 2 times more choline than t bone steak. While pot roast contains 110.2mg of choline, t bone steak contains only 66.1mg.
  • T bone steak has less saturated fat.

Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Beef, short loin, t-bone steak, bone-in, separable lean, only, trimmed to 1/8" fat, choice, cooked, grilled are the varieties used in this article.

Infographic

Pot roast vs T bone 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" 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 14% 5.7% 25% 134% 26% 128% 90% 8.9% 0.52% 166%
Contains more CopperCopper +25.3%
Contains more ZincZinc +42%
Contains less SodiumSodium -30.9%
Contains more ManganeseManganese +150%
Contains more CalciumCalcium +18.8%
Contains more PotassiumPotassium +21.2%
Contains more IronIron +47.5%
Contains more PhosphorusPhosphorus +20.7%
Contains more SeleniumSelenium +12.6%
~equal in Magnesium ~20mg

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 0% 0.33% 2.8% 1.5% 14% 62% 118% 18% 175% 236% 3.8% 5.3% 36%
Contains more Vitamin EVitamin E +264.3%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B5Vitamin B5 +86%
Contains more Vitamin B12Vitamin B12 +12.7%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +28.6%
Contains more CholineCholine +66.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +57.9%
Contains more Vitamin B3Vitamin B3 +53.3%
Contains more Vitamin B6Vitamin B6 +167.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.057mg

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
27% 11% 61%
Protein: 27.48 g
Fats: 11.05 g
Carbs: 0 g
Water: 60.6 g
Other: 0.87 g
Contains more FatsFats +73.5%
Contains more WaterWater +16.8%
~equal in Protein ~27.48g
~equal in Carbs ~0g
~equal in Other ~0.87g

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
44% 50% 6%
Saturated fat: Sat. Fat 4.6 g
Monounsaturated fat: Mono. Fat 5.159 g
Polyunsaturated fat: Poly. Fat 0.583 g
Contains more Mono. FatMonounsaturated fat +58.5%
Contains more Poly. FatPolyunsaturated fat +21.4%
Contains less Sat. FatSaturated fat -39.1%

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 T bone steak
Lower in Cholesterol ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pot roast T bone steak DV% diff.
Vitamin B6 0.283mg 0.758mg 37%
Zinc 6.66mg 4.69mg 18%
Iron 2.42mg 3.57mg 14%
Vitamin B3 4.105mg 6.292mg 14%
Saturated fat 7.548g 4.6g 13%
Fats 19.17g 11.05g 12%
Cholesterol 116mg 81mg 12%
Vitamin B12 2.13µg 1.89µg 10%
Monounsaturated fat 8.175g 5.159g 8%
Choline 110.2mg 66.1mg 8%
Vitamin B2 0.171mg 0.27mg 8%
Selenium 27µg 30.4µg 6%
Vitamin B5 0.571mg 0.307mg 5%
Phosphorus 174mg 210mg 5%
Calories 297kcal 217kcal 4%
Protein 28.94g 27.48g 3%
Copper 0.099mg 0.079mg 2%
Vitamin E 0.51mg 0.14mg 2%
Vitamin D 0.2µg 0.1µg 1%
Vitamin D 8IU 3IU 1%
Folate 9µg 7µg 1%
Polyunsaturated fat 0.708g 0.583g 1%
Potassium 231mg 280mg 1%
Sodium 47mg 68mg 1%
Magnesium 19mg 20mg 0%
Calcium 16mg 19mg 0%
Vitamin A 0µg 1µg 0%
Manganese 0.01mg 0.004mg 0%
Vitamin B1 0.059mg 0.057mg 0%
Vitamin K 1.8µg 1.5µg 0%
Trans fat 0.595g N/A
Tryptophan 0.19mg 0.325mg 0%
Threonine 1.156mg 1.349mg 0%
Isoleucine 1.317mg 1.343mg 0%
Leucine 2.302mg 2.46mg 0%
Lysine 2.446mg 2.74mg 0%
Methionine 0.754mg 0.762mg 0%
Phenylalanine 1.143mg 1.143mg 0%
Valine 1.436mg 1.421mg 0%
Histidine 0.924mg 1.05mg 0%
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - ALA 0.02g N/A
Omega-3 - DPA 0g 0.013g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.019g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 0.373g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast T bone steak
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
45%
Pot roast
52%
T bone steak
Minerals Daily Need Coverage Score
57%
Pot roast
60%
T bone steak

Comparison summary

Which food is lower in Cholesterol?
T bone steak
T bone steak is lower in Cholesterol (difference - 35mg)
Which food is lower in Saturated fat?
T bone steak
T bone steak is lower in Saturated fat (difference - 2.948g)
Which food is richer in minerals?
T bone steak
T bone steak is relatively richer in minerals
Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 21mg)
Which food is richer in vitamins?
Pot roast
Pot roast is relatively richer in vitamins
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 cheaper?
?
The foods are relatively equal in price ($)

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. T bone steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168620/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.