Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pot roast vs. Zucchini — In-Depth Nutrition Comparison

Compare

Significant differences between pot roast and zucchini

  • Pot roast has more vitamin B12, zinc, selenium, iron, vitamin B3, phosphorus, and choline; however, zucchini is richer in vitamin C.
  • Pot roast covers your daily vitamin B12 needs 89% more than zucchini.
  • Zucchini has a higher glycemic index. The glycemic index of zucchini is 15, while the glycemic index of pot roast is 0.

Specific 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 Squash, summer, zucchini, includes skin, raw.

Infographic

Pot roast vs Zucchini 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more IronIron +554.1%
Contains more CopperCopper +86.8%
Contains more ZincZinc +1981.3%
Contains more PhosphorusPhosphorus +357.9%
Contains more SeleniumSelenium +13400%
Contains more PotassiumPotassium +13%
Contains less SodiumSodium -83%
Contains more ManganeseManganese +1670%
~equal in Magnesium ~18mg
~equal in Calcium ~16mg

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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin EVitamin E +325%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +31.1%
Contains more Vitamin B2Vitamin B2 +81.9%
Contains more Vitamin B3Vitamin B3 +810.2%
Contains more Vitamin B5Vitamin B5 +179.9%
Contains more Vitamin B6Vitamin B6 +73.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1060%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +138.9%
Contains more FolateFolate +166.7%

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +2291.7%
Contains more FatsFats +5890.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +82.6%
~equal in Other ~0.57g

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated fat +74218.2%
Contains more Poly. FatPolyunsaturated fat +678%
Contains less Sat. FatSaturated fat -98.9%

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

All nutrients comparison - raw data values

Nutrient Pot roast Zucchini DV% diff.
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.32mg 58%
Protein 28.94g 1.21g 55%
Selenium 27µg 0.2µg 49%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.084g 34%
Fats 19.17g 0.32g 29%
Iron 2.42mg 0.37mg 26%
Vitamin B3 4.105mg 0.451mg 23%
Vitamin C 0mg 17.9mg 20%
Monounsaturated fat 8.175g 0.011g 20%
Phosphorus 174mg 38mg 19%
Choline 110.2mg 9.5mg 18%
Calories 297kcal 17kcal 14%
Vitamin B6 0.283mg 0.163mg 9%
Vitamin B5 0.571mg 0.204mg 7%
Manganese 0.01mg 0.177mg 7%
Vitamin B2 0.171mg 0.094mg 6%
Copper 0.099mg 0.053mg 5%
Folate 9µg 24µg 4%
Polyunsaturated fat 0.708g 0.091g 4%
Fiber 0g 1g 4%
Vitamin E 0.51mg 0.12mg 3%
Vitamin K 1.8µg 4.3µg 2%
Sodium 47mg 8mg 2%
Fructose 1.38g 2%
Vitamin B1 0.059mg 0.045mg 1%
Vitamin D 0.2µg 0µg 1%
Potassium 231mg 261mg 1%
Vitamin D 8IU 0IU 1%
Carbs 0g 3.11g 1%
Vitamin A 0µg 10µg 1%
Net carbs 0g 2.11g N/A
Magnesium 19mg 18mg 0%
Calcium 16mg 16mg 0%
Sugar 0g 2.5g N/A
Tryptophan 0.19mg 0.01mg 0%
Threonine 1.156mg 0.029mg 0%
Isoleucine 1.317mg 0.044mg 0%
Leucine 2.302mg 0.071mg 0%
Lysine 2.446mg 0.067mg 0%
Methionine 0.754mg 0.018mg 0%
Phenylalanine 1.143mg 0.043mg 0%
Valine 1.436mg 0.054mg 0%
Histidine 0.924mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

Which food is preferable for your diet?

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

People also compare

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
15%
Zucchini
Minerals Daily Need Coverage Score
57%
Pot roast
12%
Zucchini

Comparison summary

Which food is lower in Cholesterol?
Zucchini
Zucchini is lower in Cholesterol (difference - 116mg)
Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 39mg)
Which food is lower in Saturated fat?
Zucchini
Zucchini is lower in Saturated fat (difference - 7.464g)
Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 2.5g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 15)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $0.4)
Which food is richer in minerals?
Pot roast
Pot roast is relatively richer in minerals
Which food is richer in vitamins?
Pot roast
Pot roast is relatively richer in vitamins

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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.