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  6. Pot roast vs. Walnut

Pot roast vs. Walnut — In-Depth Nutrition Comparison

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How are pot roast and walnut different?

  • Pot roast is richer in vitamin B12, selenium, and zinc, while walnut is higher in copper, manganese, magnesium, fiber, phosphorus, and vitamin B1.
  • Walnut covers your daily need for copper, 165% more than pot roast.
  • Walnut is lower in cholesterol.

Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Nuts, walnuts, english types were used in this article.

Infographic

Pot roast vs Walnut 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.
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%
Walnut
Walnut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more ZincZinc +115.5%
Contains more SeleniumSelenium +451%
Contains more MagnesiumMagnesium +731.6%
Contains more CalciumCalcium +512.5%
Contains more PotassiumPotassium +90.9%
Contains more IronIron +20.2%
Contains more CopperCopper +1502%
Contains more PhosphorusPhosphorus +98.9%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +34040%

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%
Walnut
Walnut
7
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B3Vitamin B3 +264.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +181.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +37.3%
Contains more Vitamin B1Vitamin B1 +478%
Contains more Vitamin B6Vitamin B6 +89.8%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +988.9%
~equal in Vitamin B5 ~0.57mg

All nutrients comparison - raw data values

Nutrient Pot roast Walnut DV% diff.
Polyunsaturated fat 0.708g 47.174g 310%
Copper 0.099mg 1.586mg 165%
Manganese 0.01mg 3.414mg 148%
Vitamin B12 2.13µg 0µg 89%
Fats 19.17g 65.21g 71%
Selenium 27µg 4.9µg 40%
Cholesterol 116mg 0mg 39%
Magnesium 19mg 158mg 33%
Zinc 6.66mg 3.09mg 32%
Protein 28.94g 15.23g 27%
Fiber 0g 6.7g 27%
Phosphorus 174mg 346mg 25%
Vitamin B1 0.059mg 0.341mg 24%
Folate 9µg 98µg 22%
Vitamin B6 0.283mg 0.537mg 20%
Vitamin B3 4.105mg 1.125mg 19%
Calories 297kcal 654kcal 18%
Choline 110.2mg 39.2mg 13%
Calcium 16mg 98mg 8%
Iron 2.42mg 2.91mg 6%
Saturated fat 7.548g 6.126g 6%
Potassium 231mg 441mg 6%
Carbs 0g 13.71g 5%
Vitamin B2 0.171mg 0.15mg 2%
Monounsaturated fat 8.175g 8.933g 2%
Sodium 47mg 2mg 2%
Vitamin C 0mg 1.3mg 1%
Vitamin E 0.51mg 0.7mg 1%
Vitamin D 0.2µg 0µg 1%
Vitamin D 8IU 0IU 1%
Vitamin K 1.8µg 2.7µg 1%
Net carbs 0g 7.01g N/A
Sugar 0g 2.61g N/A
Starch 0.06g 0%
Vitamin A 0µg 1µg 0%
Vitamin B5 0.571mg 0.57mg 0%
Tryptophan 0.19mg 0.17mg 0%
Threonine 1.156mg 0.596mg 0%
Isoleucine 1.317mg 0.625mg 0%
Leucine 2.302mg 1.17mg 0%
Lysine 2.446mg 0.424mg 0%
Methionine 0.754mg 0.236mg 0%
Phenylalanine 1.143mg 0.711mg 0%
Valine 1.436mg 0.753mg 0%
Histidine 0.924mg 0.391mg 0%
Fructose 0.09g 0%

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
Walnut
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more ProteinProtein +90%
Contains more WaterWater +1175.2%
Contains more FatsFats +240.2%
Contains more CarbsCarbs +∞%
~equal in Other ~1.78g

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
Walnut
Walnut
3
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -18.8%
Contains more Poly. FatPolyunsaturated fat +6563%
~equal in Monounsaturated fat ~8.933g

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.