Pot roast vs. Tofu — In-Depth Nutrition Comparison
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How are pot roast and tofu different?
- Pot roast is higher in vitamin B12, zinc, vitamin B3, selenium, and vitamin B6; however, tofu is richer in calcium, manganese, and copper.
- Daily need coverage for vitamin B12 for pot roast is 89% higher.
- Pot roast has a lower glycemic index (0) than tofu (15).
Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Tofu, raw, firm, prepared with calcium sulfate 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 | +324.2% |
| Contains more SeleniumSelenium | +55.2% |
| Contains more MagnesiumMagnesium | +205.3% |
| Contains more CalciumCalcium | +4168.8% |
| Contains more CopperCopper | +281.8% |
| Contains less SodiumSodium | -70.2% |
| Contains more ManganeseManganese | +11710% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +67.6% |
| Contains more Vitamin B3Vitamin B3 | +977.4% |
| Contains more Vitamin B5Vitamin B5 | +329.3% |
| Contains more Vitamin B6Vitamin B6 | +207.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +167.8% |
| Contains more FolateFolate | +222.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.13µg | 0µg | 89% |
| Calcium | 16mg | 683mg | 67% |
| Manganese | 0.01mg | 1.181mg | 51% |
| Zinc | 6.66mg | 1.57mg | 46% |
| Cholesterol | 116mg | 0mg | 39% |
| Copper | 0.099mg | 0.378mg | 31% |
| Saturated fat | 7.548g | 1.261g | 29% |
| Polyunsaturated fat | 0.708g | 4.921g | 28% |
| Protein | 28.94g | 17.27g | 23% |
| Vitamin B3 | 4.105mg | 0.381mg | 23% |
| Choline | 110.2mg | 20% | |
| Selenium | 27µg | 17.4µg | 17% |
| Monounsaturated fat | 8.175g | 1.925g | 16% |
| Fats | 19.17g | 8.72g | 16% |
| Vitamin B6 | 0.283mg | 0.092mg | 15% |
| Fiber | 0g | 2.3g | 9% |
| Magnesium | 19mg | 58mg | 9% |
| Vitamin B5 | 0.571mg | 0.133mg | 9% |
| Calories | 297kcal | 144kcal | 8% |
| Vitamin B1 | 0.059mg | 0.158mg | 8% |
| Folate | 9µg | 29µg | 5% |
| Vitamin B2 | 0.171mg | 0.102mg | 5% |
| Vitamin E | 0.51mg | 3% | |
| Iron | 2.42mg | 2.66mg | 3% |
| Phosphorus | 174mg | 190mg | 2% |
| Vitamin K | 1.8µg | 2% | |
| Vitamin D | 0.2µg | 0µg | 1% |
| Sodium | 47mg | 14mg | 1% |
| Vitamin D | 8IU | 0IU | 1% |
| Carbs | 0g | 2.78g | 1% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 0g | 0.48g | N/A |
| Potassium | 231mg | 237mg | 0% |
| Tryptophan | 0.19mg | 0.235mg | 0% |
| Threonine | 1.156mg | 0.785mg | 0% |
| Isoleucine | 1.317mg | 0.849mg | 0% |
| Leucine | 2.302mg | 1.392mg | 0% |
| Lysine | 2.446mg | 0.883mg | 0% |
| Methionine | 0.754mg | 0.211mg | 0% |
| Phenylalanine | 1.143mg | 0.835mg | 0% |
| Valine | 1.436mg | 0.87mg | 0% |
| Histidine | 0.924mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +67.6% |
| Contains more FatsFats | +119.8% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +34.5% |
~equal in
Other
~1.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +324.7% |
| Contains less Sat. FatSaturated fat | -83.3% |
| Contains more Poly. FatPolyunsaturated fat | +595.1% |
