T bone steak vs. Pot roast — In-Depth Nutrition Comparison

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How are t bone steak and pot roast different?

T bone steak is higher in vitamin B6, iron, vitamin B3, vitamin B2, and selenium; however, pot roast is richer in zinc, vitamin B12, and choline.
Daily need coverage for vitamin B6 for t bone steak is 37% higher.
T bone steak contains 2 times more vitamin B2 than pot roast. While t bone steak contains 0.27mg of vitamin B2, pot roast contains only 0.171mg.
T bone steak has less cholesterol.

Beef, short loin, t-bone steak, bone-in, separable lean only, trimmed to 1/8" fat, choice, cooked, grilled and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised are the varieties used in this article.

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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.

T bone steak

Pot roast

Contains more CalciumCalcium	+18.8%
Contains more PotassiumPotassium	+21.2%
Contains more IronIron	+47.5%
Contains more PhosphorusPhosphorus	+20.7%
Contains more SeleniumSelenium	+12.6%

Contains more CopperCopper	+25.3%
Contains more ZincZinc	+42%
Contains less SodiumSodium	-30.9%
Contains more ManganeseManganese	+150%

~equal in Magnesium ~19mg

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.

T bone steak

Pot roast

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+57.9%
Contains more Vitamin B3Vitamin B3	+53.3%
Contains more Vitamin B6Vitamin B6	+167.8%

Contains more Vitamin EVitamin E	+264.3%
Contains more Vitamin DVitamin D	+100%
Contains more Vitamin B5Vitamin B5	+86%
Contains more Vitamin B12Vitamin B12	+12.7%
Contains more Vitamin KVitamin K	+20%
Contains more FolateFolate	+28.6%
Contains more CholineCholine	+66.7%

~equal in Vitamin C ~0mg

~equal in Vitamin B1 ~0.059mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B6	0.758mg	0.283mg	37%
Zinc	4.69mg	6.66mg	18%
Iron	3.57mg	2.42mg	14%
Vitamin B3	6.292mg	4.105mg	14%
Saturated fat	4.6g	7.548g	13%
Fats	11.05g	19.17g	12%
Cholesterol	81mg	116mg	12%
Vitamin B12	1.89µg	2.13µg	10%
Monounsaturated fat	5.159g	8.175g	8%
Choline	66.1mg	110.2mg	8%
Vitamin B2	0.27mg	0.171mg	8%
Selenium	30.4µg	27µg	6%
Vitamin B5	0.307mg	0.571mg	5%
Phosphorus	210mg	174mg	5%
Calories	217kcal	297kcal	4%
Protein	27.48g	28.94g	3%
Copper	0.079mg	0.099mg	2%
Vitamin E	0.14mg	0.51mg	2%
Vitamin D	0.1µg	0.2µg	1%
Vitamin D	3IU	8IU	1%
Folate	7µg	9µg	1%
Polyunsaturated fat	0.583g	0.708g	1%
Potassium	280mg	231mg	1%
Sodium	68mg	47mg	1%
Magnesium	20mg	19mg	0%
Calcium	19mg	16mg	0%
Vitamin A	1µg	0µg	0%
Manganese	0.004mg	0.01mg	0%
Vitamin B1	0.057mg	0.059mg	0%
Vitamin K	1.5µg	1.8µg	0%
Trans fat	0.595g		N/A
Tryptophan	0.325mg	0.19mg	0%
Threonine	1.349mg	1.156mg	0%
Isoleucine	1.343mg	1.317mg	0%
Leucine	2.46mg	2.302mg	0%
Lysine	2.74mg	2.446mg	0%
Methionine	0.762mg	0.754mg	0%
Phenylalanine	1.143mg	1.143mg	0%
Valine	1.421mg	1.436mg	0%
Histidine	1.05mg	0.924mg	0%
Omega-3 - EPA	0.002g	0g	N/A
Omega-3 - ALA	0.02g		N/A
Omega-3 - DPA	0.013g	0g	N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.019g		N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A
Omega-6 - Linoleic acid	0.373g		N/A