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Turkey meat vs. Pot roast — In-Depth Nutrition Comparison

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How are Turkey meat and Pot roast different?

  • Turkey meat is higher in Vitamin B3, Vitamin B6, Vitamin B2, Vitamin B5, Phosphorus, and Selenium, however, Pot roast is richer in Vitamin B12, Zinc, and Iron.
  • Daily need coverage for Vitamin B12 from Pot roast is 46% higher.
  • Turkey meat contains 2 times more Vitamin B3 than Pot roast. While Turkey meat contains 9.573mg of Vitamin B3, Pot roast contains only 4.105mg.
  • Turkey meat has less Saturated Fat.

Turkey, whole, meat and skin, cooked, roasted 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.

Infographic

Turkey meat 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" 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 21% 4.2% 21% 41% 31% 68% 96% 13% 1.8% 163%
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%
Contains more MagnesiumMagnesium +57.9%
Contains more PhosphorusPhosphorus +28.2%
Contains more ManganeseManganese +40%
Contains more CalciumCalcium +14.3%
Contains more IronIron +122%
Contains more ZincZinc +168.5%
Contains less SodiumSodium -54.4%
~equal in Potassium ~231mg
~equal in Copper ~0.099mg
~equal in Selenium ~27µg

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% 2.3% 1.4% 12% 11% 65% 179% 57% 142% 128% 0% 6.8% 48%
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% 6% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +100%
Contains more Vitamin B2Vitamin B2 +64.3%
Contains more Vitamin B3Vitamin B3 +133.2%
Contains more Vitamin B5Vitamin B5 +66%
Contains more Vitamin B6Vitamin B6 +117.7%
Contains more Vitamin EVitamin E +628.6%
Contains more Vitamin B1Vitamin B1 +31.1%
Contains more Vitamin B12Vitamin B12 +108.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +26.1%
~equal in Vitamin C ~0mg
~equal in Folate ~9µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 7% 64%
Protein: 28.55 g
Fats: 7.39 g
Carbs: 0.06 g
Water: 63.52 g
Other: 0.48 g
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.4%
Contains more OtherOther +-4900%
Contains more FatsFats +159.4%
~equal in Protein ~28.94g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 38% 31%
Saturated Fat: Sat. Fat 2.155 g
Monounsaturated Fat: Mono. Fat 2.647 g
Polyunsaturated fat: Poly. Fat 2.119 g
46% 50% 4%
Saturated Fat: Sat. Fat 7.548 g
Monounsaturated Fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated Fat -71.4%
Contains more Poly. FatPolyunsaturated fat +199.3%
Contains more Mono. FatMonounsaturated Fat +208.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Turkey meat Pot roast
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sodium 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 Turkey meat Pot roast Opinion
Calories 189kcal 297kcal Pot roast
Protein 28.55g 28.94g Pot roast
Fats 7.39g 19.17g Pot roast
Net carbs 0.06g 0g Turkey meat
Carbs 0.06g 0g Turkey meat
Cholesterol 109mg 116mg Turkey meat
Vitamin D 15IU 8IU Turkey meat
Magnesium 30mg 19mg Turkey meat
Calcium 14mg 16mg Pot roast
Potassium 239mg 231mg Turkey meat
Iron 1.09mg 2.42mg Pot roast
Copper 0.093mg 0.099mg Pot roast
Zinc 2.48mg 6.66mg Pot roast
Phosphorus 223mg 174mg Turkey meat
Sodium 103mg 47mg Pot roast
Vitamin A 39IU 0IU Turkey meat
Vitamin A 12µg 0µg Turkey meat
Vitamin E 0.07mg 0.51mg Pot roast
Vitamin D 0.4µg 0.2µg Turkey meat
Manganese 0.014mg 0.01mg Turkey meat
Selenium 29.8µg 27µg Turkey meat
Vitamin B1 0.045mg 0.059mg Pot roast
Vitamin B2 0.281mg 0.171mg Turkey meat
Vitamin B3 9.573mg 4.105mg Turkey meat
Vitamin B5 0.948mg 0.571mg Turkey meat
Vitamin B6 0.616mg 0.283mg Turkey meat
Vitamin B12 1.02µg 2.13µg Pot roast
Vitamin K 0µg 1.8µg Pot roast
Folate 9µg 9µg
Trans Fat 0.101g Pot roast
Choline 87.4mg 110.2mg Pot roast
Saturated Fat 2.155g 7.548g Turkey meat
Monounsaturated Fat 2.647g 8.175g Pot roast
Polyunsaturated fat 2.119g 0.708g Turkey meat
Tryptophan 0.291mg 0.19mg Turkey meat
Threonine 1.004mg 1.156mg Pot roast
Isoleucine 0.796mg 1.317mg Pot roast
Leucine 1.925mg 2.302mg Pot roast
Lysine 2.282mg 2.446mg Pot roast
Methionine 0.724mg 0.754mg Pot roast
Phenylalanine 0.903mg 1.143mg Pot roast
Valine 0.902mg 1.436mg Pot roast
Histidine 0.749mg 0.924mg Pot roast
Omega-3 - EPA 0.008g 0g Turkey meat
Omega-3 - DHA 0.005g 0g Turkey meat
Omega-3 - ALA 0.105g Turkey meat
Omega-3 - DPA 0.008g 0g Turkey meat
Omega-3 - Eicosatrienoic acid 0.001g Turkey meat
Omega-6 - Gamma-linoleic acid 0.003g Turkey meat
Omega-6 - Dihomo-gamma-linoleic acid 0.01g Turkey meat
Omega-6 - Eicosadienoic acid 0.014g Turkey meat
Omega-6 - Linoleic acid 1.841g Turkey meat

Which food is preferable for your diet?

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

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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
50%
Turkey meat
45%
Pot roast
Minerals Daily Need Coverage Score
46%
Turkey meat
57%
Pot roast

Comparison summary

Which food is lower in Cholesterol?
Turkey meat
Turkey meat is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Turkey meat
Turkey meat is lower in Saturated Fat (difference - 5.393g)
Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 56mg)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $2)
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

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. Turkey meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/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.