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  6. Pot roast vs. Wakame

Pot roast vs. Wakame — In-Depth Nutrition Comparison

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Important differences between Pot roast and Wakame

  • Pot roast has more Vitamin B12, Zinc, Selenium, and Vitamin B6, however, Wakame has more Manganese, Folate, and Magnesium.
  • Pot roast's daily need coverage for Vitamin B12 is 89% more.

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 Seaweed, wakame, raw.

Infographic

Pot roast vs Wakame infographic
Infographic link

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.
Pot roast
Pot roast
6
:
4
Wakame
Wakame
Contains more Iron +11%
Contains more Phosphorus +117.5%
Contains more Potassium +362%
Contains less Sodium -94.6%
Contains more Zinc +1652.6%
Contains more Selenium +3757.1%
Contains more Calcium +837.5%
Contains more Magnesium +463.2%
Contains more Copper +186.9%
Contains more Manganese +13900%
Equal in Iron - 2.18
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Wakame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 45% 82% 77% 35% 5% 114% 11% 95% 183% 4%
Contains more Iron +11%
Contains more Phosphorus +117.5%
Contains more Potassium +362%
Contains less Sodium -94.6%
Contains more Zinc +1652.6%
Contains more Selenium +3757.1%
Contains more Calcium +837.5%
Contains more Magnesium +463.2%
Contains more Copper +186.9%
Contains more Manganese +13900%
Equal in Iron - 2.18

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.
Pot roast
Pot roast
4
:
8
Wakame
Wakame
Contains more Vitamin D +∞%
Contains more Vitamin B3 +156.6%
Contains more Vitamin B6 +14050%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +96.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +34.5%
Contains more Vitamin B5 +22.1%
Contains more Folate +2077.8%
Contains more Vitamin K +194.4%
Equal in Vitamin B1 - 0.06
Pot roast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 6% 0% 15% 40% 77% 35% 66% 7% 267% 5%
Wakame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 22% 20% 0% 10% 15% 54% 30% 42% 1% 147% 0% 14%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +156.6%
Contains more Vitamin B6 +14050%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +96.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +34.5%
Contains more Vitamin B5 +22.1%
Contains more Folate +2077.8%
Contains more Vitamin K +194.4%
Equal in Vitamin B1 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pot roast
Pot roast
2
:
3
Wakame
Wakame
Contains more Protein +855.1%
Contains more Fats +2895.3%
Contains more Carbs +∞%
Contains more Water +54.1%
Equal in Other - 7.2
Pot roast
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Wakame
3% 9% 80% 7%
Protein: 3.03 g
Fats: 0.64 g
Carbs: 9.14 g
Water: 79.99 g
Other: 7.2 g
Contains more Protein +855.1%
Contains more Fats +2895.3%
Contains more Carbs +∞%
Contains more Water +54.1%
Equal in Other - 7.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pot roast
Pot roast
2
:
1
Wakame
Wakame
Contains more Monounsaturated Fat +13994.8%
Contains more Polyunsaturated fat +224.8%
Contains less Saturated Fat -98.3%
Pot roast
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Wakame
32% 14% 54%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.218 g
Contains more Monounsaturated Fat +13994.8%
Contains more Polyunsaturated fat +224.8%
Contains less Saturated Fat -98.3%

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 Wakame
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Pot roast Wakame Opinion
Net carbs 0g 8.64g Wakame
Protein 28.94g 3.03g Pot roast
Fats 19.17g 0.64g Pot roast
Carbs 0g 9.14g Wakame
Calories 297kcal 45kcal Pot roast
Sugar 0g 0.65g Pot roast
Fiber 0g 0.5g Wakame
Calcium 16mg 150mg Wakame
Iron 2.42mg 2.18mg Pot roast
Magnesium 19mg 107mg Wakame
Phosphorus 174mg 80mg Pot roast
Potassium 231mg 50mg Pot roast
Sodium 47mg 872mg Pot roast
Zinc 6.66mg 0.38mg Pot roast
Copper 0.099mg 0.284mg Wakame
Manganese 0.01mg 1.4mg Wakame
Selenium 27µg 0.7µg Pot roast
Vitamin A 0IU 360IU Wakame
Vitamin A RAE 0µg 18µg Wakame
Vitamin E 0.51mg 1mg Wakame
Vitamin D 8IU 0IU Pot roast
Vitamin D 0.2µg 0µg Pot roast
Vitamin C 0mg 3mg Wakame
Vitamin B1 0.059mg 0.06mg Wakame
Vitamin B2 0.171mg 0.23mg Wakame
Vitamin B3 4.105mg 1.6mg Pot roast
Vitamin B5 0.571mg 0.697mg Wakame
Vitamin B6 0.283mg 0.002mg Pot roast
Folate 9µg 196µg Wakame
Vitamin B12 2.13µg 0µg Pot roast
Vitamin K 1.8µg 5.3µg Wakame
Tryptophan 0.19mg 0.035mg Pot roast
Threonine 1.156mg 0.165mg Pot roast
Isoleucine 1.317mg 0.087mg Pot roast
Leucine 2.302mg 0.257mg Pot roast
Lysine 2.446mg 0.112mg Pot roast
Methionine 0.754mg 0.063mg Pot roast
Phenylalanine 1.143mg 0.112mg Pot roast
Valine 1.436mg 0.209mg Pot roast
Histidine 0.924mg 0.015mg Pot roast
Cholesterol 116mg 0mg Wakame
Saturated Fat 7.548g 0.13g Wakame
Omega-3 - EPA 0g 0.186g Wakame
Monounsaturated Fat 8.175g 0.058g Pot roast
Polyunsaturated fat 0.708g 0.218g Pot roast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Wakame
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
44%
Pot roast
29%
Wakame
Minerals Daily Need Coverage Score
57%
Pot roast
65%
Wakame

Comparison summary

Which food is lower in Cholesterol?
Wakame
Wakame is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Wakame
Wakame is lower in Saturated Fat (difference - 7.418g)
Which food is lower in glycemic index?
Wakame
Wakame is lower in glycemic index (difference - 0)
Which food is richer in vitamins?
Wakame
Wakame is relatively richer in vitamins
Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 825mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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. Wakame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170496/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.