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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.

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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
Steak
2
:
Contains more Potassium +20.8%
Contains more Magnesium +21.1%
Contains more Calcium +33.3%
Contains more Copper +16.5%
Contains less Sodium -19%
Equal in Iron - 2.42
Equal in Zinc - 6.66
Equal in Phosphorus - 174
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 90% 4% 25% 17% 29% 173% 70% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 91% 5% 21% 14% 33% 182% 75% 7%
Contains more Potassium +20.8%
Contains more Magnesium +21.1%
Contains more Calcium +33.3%
Contains more Copper +16.5%
Contains less Sodium -19%
Equal in Iron - 2.42
Equal in Zinc - 6.66
Equal in Phosphorus - 174

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 Vitamin K +12.5%
Contains more Folate +50%
Equal in Vitamin B12 - 2.13
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 2% 0% 3% 19% 70% 97% 0% 116% 275% 4% 5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 11% 6% 15% 40% 77% 35% 66% 267% 5% 7%
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 Vitamin K +12.5%
Contains more Folate +50%
Equal in Vitamin B12 - 2.13

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.