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Pot roast vs. Turkey breast — In-Depth Nutrition Comparison

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The main differences between pot roast and turkey breast

  • Pot roast has more vitamin B12, zinc, iron, selenium, and monounsaturated fat; however, turkey breast has more vitamin B6 and vitamin B3.
  • Daily need coverage for vitamin B12 for pot roast is 71% higher.
  • Turkey breast has 4 times less zinc than pot roast. Pot roast has 6.66mg of zinc, while turkey breast has 1.57mg.
  • Turkey breast is lower in saturated fat.

Food types used in this article are Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Turkey, all classes, breast, meat, and skin, raw.

Infographic

Pot roast vs Turkey breast 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 17% 3.9% 24% 45% 25% 43% 80% 7.7% 2.3% 122%
Contains more CalciumCalcium +23.1%
Contains more IronIron +101.7%
Contains more CopperCopper +33.8%
Contains more ZincZinc +324.2%
Contains less SodiumSodium -20.3%
Contains more SeleniumSelenium +20.5%
Contains more MagnesiumMagnesium +26.3%
Contains more PotassiumPotassium +19%
Contains more ManganeseManganese +80%
~equal in Phosphorus ~186mg

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% 0.67% 0% 0% 15% 27% 98% 37% 111% 53% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +48.7%
Contains more Vitamin B12Vitamin B12 +407.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +28.6%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +26.7%
Contains more Vitamin B6Vitamin B6 +69.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.058mg
~equal in Vitamin B5 ~0.621mg

All nutrients comparison - raw data values

Nutrient Pot roast Turkey breast DV% diff.
Vitamin B12 2.13µg 0.42µg 71%
Zinc 6.66mg 1.57mg 46%
Saturated fat 7.548g 1.91g 26%
Choline 110.2mg 20%
Fats 19.17g 7.02g 19%
Cholesterol 116mg 65mg 17%
Iron 2.42mg 1.2mg 15%
Vitamin B6 0.283mg 0.48mg 15%
Monounsaturated fat 8.175g 2.66g 14%
Protein 28.94g 21.89g 14%
Selenium 27µg 22.4µg 8%
Calories 297kcal 157kcal 7%
Vitamin B3 4.105mg 5.2mg 7%
Polyunsaturated fat 0.708g 1.66g 6%
Vitamin B2 0.171mg 0.115mg 4%
Vitamin E 0.51mg 3%
Copper 0.099mg 0.074mg 3%
Phosphorus 174mg 186mg 2%
Vitamin K 1.8µg 2%
Magnesium 19mg 24mg 1%
Vitamin D 0.2µg 1%
Sodium 47mg 59mg 1%
Vitamin D 8IU 1%
Vitamin B5 0.571mg 0.621mg 1%
Potassium 231mg 275mg 1%
Folate 9µg 7µg 1%
Calcium 16mg 13mg 0%
Vitamin A 0µg 2µg 0%
Manganese 0.01mg 0.018mg 0%
Vitamin B1 0.059mg 0.058mg 0%
Tryptophan 0.19mg 0.242mg 0%
Threonine 1.156mg 0.957mg 0%
Isoleucine 1.317mg 1.099mg 0%
Leucine 2.302mg 1.704mg 0%
Lysine 2.446mg 1.996mg 0%
Methionine 0.754mg 0.616mg 0%
Phenylalanine 1.143mg 0.857mg 0%
Valine 1.436mg 1.141mg 0%
Histidine 0.924mg 0.66mg 0%
Omega-3 - DHA 0g 0.01g N/A
Omega-3 - DPA 0g 0.01g N/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
22% 7% 70%
Protein: 21.89 g
Fats: 7.02 g
Carbs: 0 g
Water: 70.05 g
Other: 1.04 g
Contains more ProteinProtein +32.2%
Contains more FatsFats +173.1%
Contains more WaterWater +35%
~equal in Carbs ~0g
~equal in Other ~1.04g

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
31% 43% 27%
Saturated fat: Sat. Fat 1.91 g
Monounsaturated fat: Mono. Fat 2.66 g
Polyunsaturated fat: Poly. Fat 1.66 g
Contains more Mono. FatMonounsaturated fat +207.3%
Contains less Sat. FatSaturated fat -74.7%
Contains more Poly. FatPolyunsaturated fat +134.5%

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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. Turkey breast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171093/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.