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White bread vs. Pot roast — In-Depth Nutrition Comparison

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Important differences between white bread and pot roast

  • White bread has more vitamin B1, folate, and manganese; however, pot roast has more vitamin B12, zinc, choline, and vitamin B6.
  • Pot roast's daily need coverage for vitamin B12 is 89% more.
  • White bread has 54 times more manganese than pot roast. White bread has 0.536mg of manganese, while pot roast has 0.01mg.
  • Pot roast is lower in sodium.
  • White bread has a higher glycemic index than pot roast.

The food varieties used in the comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +21.1%
Contains more CalciumCalcium +800%
Contains more IronIron +49.2%
Contains more ManganeseManganese +5260%
Contains more PotassiumPotassium +83.3%
Contains more ZincZinc +800%
Contains more PhosphorusPhosphorus +77.6%
Contains less SodiumSodium -90.4%
Contains more SeleniumSelenium +22.7%
~equal in Copper ~0.099mg

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 +803.4%
Contains more Vitamin B2Vitamin B2 +42.1%
Contains more Vitamin B3Vitamin B3 +16.4%
Contains more FolateFolate +1133.3%
Contains more Vitamin EVitamin E +131.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B6Vitamin B6 +225.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +800%
Contains more CholineCholine +654.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.571mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +-19900%
Contains more ProteinProtein +227%
Contains more FatsFats +475.7%
Contains more WaterWater +42.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -90.8%
Contains more Poly. FatPolyunsaturated fat +126.3%
Contains more Mono. FatMonounsaturated fat +1264.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White bread Pot roast DV% diff.
Vitamin B12 0µg 2.13µg 89%
Zinc 0.74mg 6.66mg 54%
Protein 8.85g 28.94g 40%
Vitamin B1 0.533mg 0.059mg 40%
Cholesterol 0mg 116mg 39%
Saturated fat 0.698g 7.548g 31%
Folate 111µg 9µg 26%
Fats 3.33g 19.17g 24%
Manganese 0.536mg 0.01mg 23%
Monounsaturated fat 0.599g 8.175g 19%
Sodium 490mg 47mg 19%
Choline 14.6mg 110.2mg 17%
Carbs 49.42g 0g 16%
Iron 3.61mg 2.42mg 15%
Vitamin B6 0.087mg 0.283mg 15%
Starch 37.17g 15%
Calcium 144mg 16mg 13%
Fiber 2.7g 0g 11%
Phosphorus 98mg 174mg 11%
Selenium 22µg 27µg 9%
Polyunsaturated fat 1.602g 0.708g 6%
Vitamin B2 0.243mg 0.171mg 6%
Vitamin B3 4.78mg 4.105mg 4%
Potassium 126mg 231mg 3%
Fructose 2.43g 3%
Calories 266kcal 297kcal 2%
Vitamin E 0.22mg 0.51mg 2%
Vitamin B5 0.536mg 0.571mg 1%
Vitamin K 0.2µg 1.8µg 1%
Magnesium 23mg 19mg 1%
Vitamin D 0IU 8IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 46.72g 0g N/A
Sugar 5.67g 0g N/A
Copper 0.101mg 0.099mg 0%
Trans fat 0.027g N/A
Tryptophan 0.19mg 0%
Threonine 1.156mg 0%
Isoleucine 1.317mg 0%
Leucine 2.302mg 0%
Lysine 2.446mg 0%
Methionine 0.754mg 0%
Phenylalanine 1.143mg 0%
Valine 1.436mg 0%
Histidine 0.924mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

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

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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
33%
White bread
45%
Pot roast
Minerals Daily Need Coverage Score
56%
White bread
57%
Pot roast

Comparison summary

Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 6.85g)
Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 443mg)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 73)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.