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Pot roast vs. Wheat — In-Depth Nutrition Comparison

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How are pot roast and wheat different?

  • Pot roast is higher in vitamin B12 and zinc; however, wheat is richer in manganese, selenium, copper, phosphorus, vitamin B1, and magnesium.
  • Daily need coverage for manganese for wheat is 131% higher.
  • Wheat has less cholesterol.
  • Pot roast has a lower glycemic index (0) than wheat (50).

Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Wheat, durum are the varieties used in this article.

Infographic

Pot roast vs Wheat  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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more ZincZinc +60.1%
Contains more MagnesiumMagnesium +657.9%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +86.6%
Contains more IronIron +45.5%
Contains more CopperCopper +458.6%
Contains more PhosphorusPhosphorus +192%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +30020%
Contains more SeleniumSelenium +231.1%

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +41.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +610.2%
Contains more Vitamin B3Vitamin B3 +64.1%
Contains more Vitamin B5Vitamin B5 +63.7%
Contains more Vitamin B6Vitamin B6 +48.1%
Contains more FolateFolate +377.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +111.5%
Contains more FatsFats +676.1%
Contains more WaterWater +374.4%
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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +2276.5%
Contains less Sat. FatSaturated fat -94%
Contains more Poly. FatPolyunsaturated fat +38.1%

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

All nutrients comparison - raw data values

Nutrient Pot roast Wheat DV% diff.
Manganese 0.01mg 3.012mg 131%
Selenium 27µg 89.4µg 113%
Vitamin B12 2.13µg 0µg 89%
Copper 0.099mg 0.553mg 50%
Phosphorus 174mg 508mg 48%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.454g 32%
Protein 28.94g 13.68g 31%
Magnesium 19mg 144mg 30%
Vitamin B1 0.059mg 0.419mg 30%
Fats 19.17g 2.47g 26%
Carbs 0g 71.13g 24%
Zinc 6.66mg 4.16mg 23%
Monounsaturated fat 8.175g 0.344g 20%
Choline 110.2mg 20%
Vitamin B3 4.105mg 6.738mg 16%
Iron 2.42mg 3.52mg 14%
Vitamin B6 0.283mg 0.419mg 10%
Folate 9µg 43µg 9%
Vitamin B5 0.571mg 0.935mg 7%
Potassium 231mg 431mg 6%
Vitamin B2 0.171mg 0.121mg 4%
Vitamin E 0.51mg 3%
Polyunsaturated fat 0.708g 0.978g 2%
Calories 297kcal 339kcal 2%
Vitamin K 1.8µg 2%
Sodium 47mg 2mg 2%
Calcium 16mg 34mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 8IU 0IU 1%
Net carbs 0g 71.13g N/A
Tryptophan 0.19mg 0.176mg 0%
Threonine 1.156mg 0.366mg 0%
Isoleucine 1.317mg 0.533mg 0%
Leucine 2.302mg 0.934mg 0%
Lysine 2.446mg 0.303mg 0%
Methionine 0.754mg 0.221mg 0%
Phenylalanine 1.143mg 0.681mg 0%
Valine 1.436mg 0.594mg 0%
Histidine 0.924mg 0.322mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Wheat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
34%
Wheat
Minerals Daily Need Coverage Score
57%
Pot roast
168%
Wheat

Comparison summary

Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 116mg)
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 7.094g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 50)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $0.4)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.