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Steak vs Pot roast - In-Depth Nutrition Comparison

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Significant differences between Steak and Pot roast

  • The amount of Vitamin B6, Vitamin B2, Selenium, Vitamin B3, and Monounsaturated Fat in Steak is higher than in Pot roast.
  • Steak covers your daily Vitamin B6 needs 17% more than Pot roast.
  • Pot roast has 2 times less Vitamin B2 than Steak. Steak has 0.301mg of Vitamin B2, while Pot roast has 0.171mg.
  • Pot roast contains less Saturated Fat.

Specific food types used in this comparison are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Steak vs Pot roast 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +21.1%
Contains more Potassium +20.8%
Contains more Calcium +33.3%
Contains less Sodium -19%
Contains more Copper +16.5%
Equal in Iron - 2.42
Equal in Phosphorus - 174
Equal in Zinc - 6.66
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 90% 17% 70% 25% 8% 173% 29%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 91% 14% 75% 21% 7% 182% 33%
Contains more Magnesium +21.1%
Contains more Potassium +20.8%
Contains more Calcium +33.3%
Contains less Sodium -19%
Contains more Copper +16.5%
Equal in Iron - 2.42
Equal in Phosphorus - 174
Equal in Zinc - 6.66

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Steak
6
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25.4%
Contains more Vitamin B2 +76%
Contains more Vitamin B3 +25.4%
Contains more Vitamin B6 +76.7%
Contains more Vitamin D +100%
Contains more Folate +50%
Contains more Vitamin K +12.5%
Equal in Vitamin B12 - 2.13
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
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%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +25.4%
Contains more Vitamin B2 +76%
Contains more Vitamin B3 +25.4%
Contains more Vitamin B6 +76.7%
Contains more Vitamin D +100%
Contains more Folate +50%
Contains more Vitamin K +12.5%
Equal in Vitamin B12 - 2.13

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Steak Pot roast
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Steak Pot roast Opinion
Net carbs 0g 0g
Protein 24.85g 28.94g Pot roast
Fats 19.02g 19.17g Pot roast
Carbs 0g 0g
Calories 271kcal 297kcal Pot roast
Starch g g
Fructose g g
Sugar 0g 0g
Fiber 0g 0g
Calcium 12mg 16mg Pot roast
Iron 2.4mg 2.42mg Pot roast
Magnesium 23mg 19mg Steak
Phosphorus 163mg 174mg Pot roast
Potassium 279mg 231mg Steak
Sodium 58mg 47mg Pot roast
Zinc 6.34mg 6.66mg Pot roast
Copper 0.085mg 0.099mg Pot roast
Vitamin A 25IU 0IU Steak
Vitamin E mg 0.51mg Pot roast
Vitamin D 6IU 8IU Pot roast
Vitamin D 0.1µg 0.2µg Pot roast
Vitamin C 0mg 0mg
Vitamin B1 0.074mg 0.059mg Steak
Vitamin B2 0.301mg 0.171mg Steak
Vitamin B3 5.149mg 4.105mg Steak
Vitamin B5 mg 0.571mg Pot roast
Vitamin B6 0.5mg 0.283mg Steak
Folate 6µg 9µg Pot roast
Vitamin B12 2.2µg 2.13µg Steak
Vitamin K 1.6µg 1.8µg Pot roast
Tryptophan 0.278mg 0.19mg Steak
Threonine 1.171mg 1.156mg Steak
Isoleucine 1.157mg 1.317mg Pot roast
Leucine 2.142mg 2.302mg Pot roast
Lysine 2.38mg 2.446mg Pot roast
Methionine 0.672mg 0.754mg Pot roast
Phenylalanine 0.997mg 1.143mg Pot roast
Valine 1.242mg 1.436mg Pot roast
Histidine 0.931mg 0.924mg Steak
Cholesterol 78mg 116mg Steak
Trans Fat g g
Saturated Fat 8.443g 7.548g Pot roast
Monounsaturated Fat 9.171g 8.175g Steak
Polyunsaturated fat 0.896g 0.708g Steak

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Pot roast
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
49
Steak
44
Pot roast
Mineral Summary Score
52
Steak
53
Pot roast

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
149%
Steak
174%
Pot roast
Carbohydrates
0%
Steak
0%
Pot roast
Fats
88%
Steak
88%
Pot roast

Comparison summary

Which food is lower in Cholesterol?
Steak
Steak is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Pot roast
Pot roast is lower in Saturated Fat (difference - 0.895g)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $2.4)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/nutrients
  2. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.