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  6. Pot roast vs. Wild rice raw

Pot roast vs. Wild rice raw — In-Depth Nutrition Comparison

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Differences between pot roast and wild rice raw

  • Pot roast has more vitamin B12 and selenium, while wild rice raw has more manganese, copper, magnesium, phosphorus, fiber, and folate.
  • Pot roast's daily need coverage for vitamin B12 is 89% higher.
  • Pot roast has a lower glycemic index. The glycemic index of pot roast is 0, while the glycemic index of wild rice raw is 57.

The food types used in this comparison are Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Wild rice, raw.

Infographic

Pot roast vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more IronIron +23.5%
Contains more ZincZinc +11.7%
Contains more SeleniumSelenium +864.3%
Contains more MagnesiumMagnesium +831.6%
Contains more CalciumCalcium +31.3%
Contains more PotassiumPotassium +84.8%
Contains more CopperCopper +429.3%
Contains more PhosphorusPhosphorus +148.9%
Contains less SodiumSodium -85.1%
Contains more ManganeseManganese +13190%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +214.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +60.8%
Contains more Vitamin B1Vitamin B1 +94.9%
Contains more Vitamin B2Vitamin B2 +53.2%
Contains more Vitamin B3Vitamin B3 +64%
Contains more Vitamin B5Vitamin B5 +88.1%
Contains more Vitamin B6Vitamin B6 +38.2%
Contains more FolateFolate +955.6%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~1.9µg

All nutrients comparison - raw data values

Nutrient Pot roast Wild rice raw DV% diff.
Vitamin B12 2.13µg 0µg 89%
Manganese 0.01mg 1.329mg 57%
Copper 0.099mg 0.524mg 47%
Selenium 27µg 2.8µg 44%
Cholesterol 116mg 0mg 39%
Magnesium 19mg 177mg 38%
Phosphorus 174mg 433mg 37%
Saturated fat 7.548g 0.156g 34%
Fats 19.17g 1.08g 28%
Protein 28.94g 14.73g 28%
Fiber 0g 6.2g 25%
Carbs 0g 74.9g 25%
Folate 9µg 95µg 22%
Monounsaturated fat 8.175g 0.159g 20%
Vitamin B3 4.105mg 6.733mg 16%
Choline 110.2mg 35mg 14%
Vitamin B5 0.571mg 1.074mg 10%
Vitamin B6 0.283mg 0.391mg 8%
Vitamin B2 0.171mg 0.262mg 7%
Zinc 6.66mg 5.96mg 6%
Iron 2.42mg 1.96mg 6%
Potassium 231mg 427mg 6%
Vitamin B1 0.059mg 0.115mg 5%
Calories 297kcal 357kcal 3%
Vitamin E 0.51mg 0.82mg 2%
Sodium 47mg 7mg 2%
Vitamin D 0.2µg 0µg 1%
Calcium 16mg 21mg 1%
Vitamin D 8IU 0IU 1%
Net carbs 0g 68.7g N/A
Sugar 0g 2.5g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 1.8µg 1.9µg 0%
Polyunsaturated fat 0.708g 0.676g 0%
Tryptophan 0.19mg 0.179mg 0%
Threonine 1.156mg 0.469mg 0%
Isoleucine 1.317mg 0.618mg 0%
Leucine 2.302mg 1.018mg 0%
Lysine 2.446mg 0.629mg 0%
Methionine 0.754mg 0.438mg 0%
Phenylalanine 1.143mg 0.721mg 0%
Valine 1.436mg 0.858mg 0%
Histidine 0.924mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +96.5%
Contains more FatsFats +1675%
Contains more WaterWater +568.8%
Contains more CarbsCarbs +∞%
~equal in Other ~1.53g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +5041.5%
Contains less Sat. FatSaturated fat -97.9%
~equal in Polyunsaturated fat ~0.676g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.