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  6. Pot roast vs. Watercress

Pot roast vs. Watercress — In-Depth Nutrition Comparison

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The main differences between Pot roast and Watercress

  • Pot roast has more Vitamin B12, Zinc, Selenium, Iron, Vitamin B3, and Choline, however, Watercress has more Vitamin K, and Vitamin C.
  • Daily need coverage for Vitamin K from Watercress is 207% higher.
  • Watercress is lower in Cholesterol.

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 Watercress, raw.

Infographic

Pot roast vs Watercress 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
5
:
5
Watercress
Watercress
Contains more Iron +1110%
Contains more Phosphorus +190%
Contains more Zinc +5954.5%
Contains more Copper +28.6%
Contains more Selenium +2900%
Contains more Calcium +650%
Contains more Magnesium +10.5%
Contains more Potassium +42.9%
Contains less Sodium -12.8%
Contains more Manganese +2340%
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Contains more Iron +1110%
Contains more Phosphorus +190%
Contains more Zinc +5954.5%
Contains more Copper +28.6%
Contains more Selenium +2900%
Contains more Calcium +650%
Contains more Magnesium +10.5%
Contains more Potassium +42.9%
Contains less Sodium -12.8%
Contains more Manganese +2340%

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
6
:
5
Watercress
Watercress
Contains more Vitamin D +∞%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +1952.5%
Contains more Vitamin B5 +84.2%
Contains more Vitamin B6 +119.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +96.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +52.5%
Contains more Vitamin K +13788.9%
Equal in Folate - 9
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%
Watercress
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +42.5%
Contains more Vitamin B3 +1952.5%
Contains more Vitamin B5 +84.2%
Contains more Vitamin B6 +119.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +96.1%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +52.5%
Contains more Vitamin K +13788.9%
Equal in Folate - 9

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pot roast
Pot roast
2
:
3
Watercress
Watercress
Contains more Protein +1158.3%
Contains more Fats +19070%
Contains more Carbs +∞%
Contains more Water +83.3%
Equal in Other - 1.2
Pot roast
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Watercress
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more Protein +1158.3%
Contains more Fats +19070%
Contains more Carbs +∞%
Contains more Water +83.3%
Equal in Other - 1.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pot roast
Pot roast
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +102087.5%
Contains more Polyunsaturated fat +1922.9%
Contains less Saturated Fat -99.6%
Pot roast
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +102087.5%
Contains more Polyunsaturated fat +1922.9%
Contains less Saturated 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 Watercress
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pot roast Watercress Opinion
Net carbs 0g 0.79g Watercress
Protein 28.94g 2.3g Pot roast
Fats 19.17g 0.1g Pot roast
Carbs 0g 1.29g Watercress
Calories 297kcal 11kcal Pot roast
Sugar 0g 0.2g Pot roast
Fiber 0g 0.5g Watercress
Calcium 16mg 120mg Watercress
Iron 2.42mg 0.2mg Pot roast
Magnesium 19mg 21mg Watercress
Phosphorus 174mg 60mg Pot roast
Potassium 231mg 330mg Watercress
Sodium 47mg 41mg Watercress
Zinc 6.66mg 0.11mg Pot roast
Copper 0.099mg 0.077mg Pot roast
Manganese 0.01mg 0.244mg Watercress
Selenium 27µg 0.9µg Pot roast
Vitamin A 0IU 3191IU Watercress
Vitamin A RAE 0µg 160µg Watercress
Vitamin E 0.51mg 1mg Watercress
Vitamin D 8IU 0IU Pot roast
Vitamin D 0.2µg 0µg Pot roast
Vitamin C 0mg 43mg Watercress
Vitamin B1 0.059mg 0.09mg Watercress
Vitamin B2 0.171mg 0.12mg Pot roast
Vitamin B3 4.105mg 0.2mg Pot roast
Vitamin B5 0.571mg 0.31mg Pot roast
Vitamin B6 0.283mg 0.129mg Pot roast
Folate 9µg 9µg
Vitamin B12 2.13µg 0µg Pot roast
Vitamin K 1.8µg 250µg Watercress
Tryptophan 0.19mg 0.03mg Pot roast
Threonine 1.156mg 0.133mg Pot roast
Isoleucine 1.317mg 0.093mg Pot roast
Leucine 2.302mg 0.166mg Pot roast
Lysine 2.446mg 0.134mg Pot roast
Methionine 0.754mg 0.02mg Pot roast
Phenylalanine 1.143mg 0.114mg Pot roast
Valine 1.436mg 0.137mg Pot roast
Histidine 0.924mg 0.04mg Pot roast
Cholesterol 116mg 0mg Watercress
Saturated Fat 7.548g 0.027g Watercress
Monounsaturated Fat 8.175g 0.008g Pot roast
Polyunsaturated fat 0.708g 0.035g Pot roast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Watercress
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
91%
Watercress
Minerals Daily Need Coverage Score
57%
Pot roast
18%
Watercress

Comparison summary

Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 7.521g)
Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 32)
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.
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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.