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Wheat vs. Pot roast — In-Depth Nutrition Comparison

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How are wheat and pot roast different?

  • Wheat is higher in manganese, selenium, copper, phosphorus, vitamin B1, and magnesium; however, pot roast is richer in vitamin B12 and zinc.
  • Daily need coverage for manganese for wheat is 131% higher.
  • Wheat contains 8 times more magnesium than pot roast. While wheat contains 144mg of magnesium, pot roast contains only 19mg.
  • Wheat has less saturated fat.
  • Pot roast has a lower glycemic index (0) than wheat (50).

Wheat, durum 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

Wheat  vs Pot roast 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 +657.9%
Contains more CalciumCalcium +112.5%
Contains more PotassiumPotassium +86.6%
Contains more IronIron +45.5%
Contains more CopperCopper +458.6%
Contains more PhosphorusPhosphorus +192%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +30020%
Contains more SeleniumSelenium +231.1%
Contains more ZincZinc +60.1%

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% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
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%
Contains more Vitamin B1Vitamin B1 +610.2%
Contains more Vitamin B3Vitamin B3 +64.1%
Contains more Vitamin B5Vitamin B5 +63.7%
Contains more Vitamin B6Vitamin B6 +48.1%
Contains more FolateFolate +377.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +41.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 OtherOther +-17900%
Contains more ProteinProtein +111.5%
Contains more FatsFats +676.1%
Contains more WaterWater +374.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -94%
Contains more Poly. FatPolyunsaturated fat +38.1%
Contains more Mono. FatMonounsaturated fat +2276.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Pot roast
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Pot roast DV% diff.
Manganese 3.012mg 0.01mg 131%
Selenium 89.4µg 27µg 113%
Vitamin B12 0µg 2.13µg 89%
Copper 0.553mg 0.099mg 50%
Phosphorus 508mg 174mg 48%
Cholesterol 0mg 116mg 39%
Saturated fat 0.454g 7.548g 32%
Protein 13.68g 28.94g 31%
Magnesium 144mg 19mg 30%
Vitamin B1 0.419mg 0.059mg 30%
Fats 2.47g 19.17g 26%
Carbs 71.13g 0g 24%
Zinc 4.16mg 6.66mg 23%
Monounsaturated fat 0.344g 8.175g 20%
Choline 110.2mg 20%
Vitamin B3 6.738mg 4.105mg 16%
Iron 3.52mg 2.42mg 14%
Vitamin B6 0.419mg 0.283mg 10%
Folate 43µg 9µg 9%
Vitamin B5 0.935mg 0.571mg 7%
Potassium 431mg 231mg 6%
Vitamin B2 0.121mg 0.171mg 4%
Vitamin E 0.51mg 3%
Polyunsaturated fat 0.978g 0.708g 2%
Calories 339kcal 297kcal 2%
Vitamin K 1.8µg 2%
Sodium 2mg 47mg 2%
Calcium 34mg 16mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 8IU 1%
Net carbs 71.13g 0g N/A
Tryptophan 0.176mg 0.19mg 0%
Threonine 0.366mg 1.156mg 0%
Isoleucine 0.533mg 1.317mg 0%
Leucine 0.934mg 2.302mg 0%
Lysine 0.303mg 2.446mg 0%
Methionine 0.221mg 0.754mg 0%
Phenylalanine 0.681mg 1.143mg 0%
Valine 0.594mg 1.436mg 0%
Histidine 0.322mg 0.924mg 0%

Which food is preferable for your diet?

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

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
34%
Wheat
45%
Pot roast
Minerals Daily Need Coverage Score
168%
Wheat
57%
Pot roast

Comparison summary

Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 116mg)
Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 45mg)
Which food is lower in Saturated fat?
Wheat
Wheat is lower in Saturated fat (difference - 7.094g)
Which food is richer in minerals?
Wheat
Wheat is relatively richer in minerals
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 50)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $0.4)
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.