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Pot roast vs. Vegetable — In-Depth Nutrition Comparison

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What are the differences between pot roast and vegetable?

  • Pot roast is higher in vitamin B12, zinc, selenium, vitamin B3, and iron, yet vegetable is higher in vitamin A, vitamin K, and fiber.
  • Pot roast's daily need coverage for vitamin B12 is 89% more.
  • The glycemic index of pot roast is lower.

We used Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Vegetables, mixed, frozen, cooked, boiled, drained, without salt types in this article.

Infographic

Pot roast vs Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Contains more PotassiumPotassium +36.7%
Contains more IronIron +195.1%
Contains more CopperCopper +19.3%
Contains more ZincZinc +1259.2%
Contains more PhosphorusPhosphorus +241.2%
Contains more SeleniumSelenium +8900%
Contains more MagnesiumMagnesium +15.8%
Contains more CalciumCalcium +56.3%
Contains less SodiumSodium -25.5%
Contains more ManganeseManganese +3690%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin EVitamin E +34.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +42.5%
Contains more Vitamin B3Vitamin B3 +382.4%
Contains more Vitamin B5Vitamin B5 +278.1%
Contains more Vitamin B6Vitamin B6 +282.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +357.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +20.3%
Contains more Vitamin KVitamin K +1205.6%
Contains more FolateFolate +111.1%

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
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more ProteinProtein +911.9%
Contains more FatsFats +12680%
Contains more CarbsCarbs +∞%
Contains more WaterWater +60.4%
~equal in Other ~0.67g

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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +81650%
Contains more Poly. FatPolyunsaturated fat +883.3%
Contains less Sat. FatSaturated fat -99.6%

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

All nutrients comparison - raw data values

Nutrient Pot roast Vegetable DV% diff.
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.49mg 56%
Protein 28.94g 2.86g 52%
Selenium 27µg 0.3µg 49%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.031g 34%
Fats 19.17g 0.15g 29%
Vitamin A 0µg 214µg 24%
Vitamin B3 4.105mg 0.851mg 20%
Iron 2.42mg 0.82mg 20%
Monounsaturated fat 8.175g 0.01g 20%
Vitamin K 1.8µg 23.5µg 18%
Fiber 0g 4.4g 18%
Phosphorus 174mg 51mg 18%
Choline 110.2mg 24.1mg 16%
Vitamin B6 0.283mg 0.074mg 16%
Manganese 0.01mg 0.379mg 16%
Calories 297kcal 65kcal 12%
Vitamin B5 0.571mg 0.151mg 8%
Carbs 0g 13.09g 4%
Polyunsaturated fat 0.708g 0.072g 4%
Vitamin C 0mg 3.2mg 4%
Vitamin B2 0.171mg 0.12mg 4%
Folate 9µg 19µg 3%
Copper 0.099mg 0.083mg 2%
Potassium 231mg 169mg 2%
Vitamin D 8IU 0IU 1%
Vitamin E 0.51mg 0.38mg 1%
Sodium 47mg 35mg 1%
Magnesium 19mg 22mg 1%
Calcium 16mg 25mg 1%
Vitamin B1 0.059mg 0.071mg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 0g 8.69g N/A
Sugar 0g 3.12g N/A
Tryptophan 0.19mg 0.029mg 0%
Threonine 1.156mg 0.115mg 0%
Isoleucine 1.317mg 0.139mg 0%
Leucine 2.302mg 0.19mg 0%
Lysine 2.446mg 0.17mg 0%
Methionine 0.754mg 0.034mg 0%
Phenylalanine 1.143mg 0.12mg 0%
Valine 1.436mg 0.149mg 0%
Histidine 0.924mg 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Vegetable
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
20%
Vegetable
Minerals Daily Need Coverage Score
57%
Pot roast
19%
Vegetable

Comparison summary

Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 7.517g)
Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 66)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $0.5)
Which food is richer in minerals?
Pot roast
Pot roast is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.