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Pot roast vs. Tomato soup — In-Depth Nutrition Comparison

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Important differences between pot roast and tomato soup

  • Tomato soup has less vitamin B12, zinc, selenium, iron, vitamin B3, phosphorus, choline, and vitamin B6.
  • Pot roast's daily need coverage for vitamin B12 is 89% more.
  • Tomato soup has a higher glycemic index than pot roast.

The food varieties used in the comparison are Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Soup, tomato, canned, prepared with equal volume water, commercial.

Infographic

Pot roast vs Tomato soup 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 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Contains more MagnesiumMagnesium +171.4%
Contains more CalciumCalcium +100%
Contains more IronIron +734.5%
Contains more CopperCopper +241.4%
Contains more ZincZinc +7300%
Contains more PhosphorusPhosphorus +1060%
Contains less SodiumSodium -74.7%
Contains more SeleniumSelenium +1700%
Contains more PotassiumPotassium +19%
Contains more ManganeseManganese +570%

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +195%
Contains more Vitamin B2Vitamin B2 +2342.9%
Contains more Vitamin B3Vitamin B3 +877.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +573.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +20%
Contains more FolateFolate +∞%
Contains more CholineCholine +1649.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%

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
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
Contains more ProteinProtein +3976.1%
Contains more FatsFats +9028.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +74.5%
~equal in Other ~1.08g

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
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
Contains more Mono. FatMonounsaturated fat +12101.5%
Contains more Poly. FatPolyunsaturated fat +819.5%
Contains less Sat. FatSaturated fat -99.3%

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 Tomato soup
Lower in Cholesterol ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pot roast Tomato soup DV% diff.
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.09mg 60%
Protein 28.94g 0.71g 56%
Selenium 27µg 1.5µg 46%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.056g 34%
Fats 19.17g 0.21g 29%
Iron 2.42mg 0.29mg 27%
Vitamin B3 4.105mg 0.42mg 23%
Phosphorus 174mg 15mg 23%
Monounsaturated fat 8.175g 0.067g 20%
Choline 110.2mg 6.3mg 19%
Vitamin B6 0.283mg 0.042mg 19%
Vitamin B2 0.171mg 0.007mg 13%
Calories 297kcal 32kcal 13%
Vitamin B5 0.571mg 11%
Copper 0.099mg 0.029mg 8%
Vitamin C 0mg 6.3mg 7%
Sodium 47mg 186mg 6%
Polyunsaturated fat 0.708g 0.077g 4%
Vitamin B1 0.059mg 0.02mg 3%
Magnesium 19mg 7mg 3%
Vitamin E 0.51mg 0.17mg 2%
Manganese 0.01mg 0.067mg 2%
Fiber 0g 0.5g 2%
Folate 9µg 0µg 2%
Carbs 0g 7.45g 2%
Vitamin A 0µg 10µg 1%
Vitamin D 0.2µg 0µg 1%
Calcium 16mg 8mg 1%
Vitamin D 8IU 0IU 1%
Potassium 231mg 275mg 1%
Net carbs 0g 6.95g N/A
Sugar 0g 4.03g N/A
Vitamin K 1.8µg 1.5µg 0%
Tryptophan 0.19mg 0%
Threonine 1.156mg 0%
Isoleucine 1.317mg 0%
Leucine 2.302mg 0%
Lysine 2.446mg 0%
Methionine 0.754mg 0%
Phenylalanine 1.143mg 0%
Valine 1.436mg 0%
Histidine 0.924mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Tomato soup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
5%
Tomato soup
Minerals Daily Need Coverage Score
57%
Pot roast
10%
Tomato soup

Comparison summary

Which food is lower in Cholesterol?
Tomato soup
Tomato soup is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated fat?
Tomato soup
Tomato soup is lower in Saturated fat (difference - 7.492g)
Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 4.03g)
Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 139mg)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Pot roast
Pot roast is relatively richer in minerals
Which food is richer in vitamins?
Pot roast
Pot roast is relatively richer in vitamins
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. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.