Pot roast vs. Flank steak — In-Depth Nutrition Comparison

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Differences between pot roast and flank steak

Pot roast has more vitamin B12, fats, zinc, and iron, while flank steak has more vitamin B6, vitamin B3, and phosphorus.
Flank steak's daily need coverage for vitamin B6 is 23% higher.
Flank steak contains 2 times less fats than pot roast. Pot roast contains 19.17g of fats, while flank steak contains 8.23g.
The amount of saturated fat in flank steak is lower.

The food types used in this comparison are Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Pot roast

Flank steak

Contains more IronIron	+39.1%
Contains more CopperCopper	+20.7%
Contains more ZincZinc	+35.9%
Contains less SodiumSodium	-16.1%

Contains more MagnesiumMagnesium	+21.1%
Contains more CalciumCalcium	+25%
Contains more PotassiumPotassium	+46.8%
Contains more PhosphorusPhosphorus	+20.7%

~equal in Manganese ~0.009mg

~equal in Selenium ~29.4µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Pot roast

Flank steak

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+34.2%
Contains more Vitamin B2Vitamin B2	+28.6%
Contains more Vitamin B12Vitamin B12	+30.7%
Contains more Vitamin KVitamin K	+28.6%

Contains more Vitamin B1Vitamin B1	+27.1%
Contains more Vitamin B3Vitamin B3	+79.4%
Contains more Vitamin B6Vitamin B6	+104.6%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin B5 ~0.545mg

~equal in Folate ~9µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B6	0.283mg	0.579mg	23%
Vitamin B12	2.13µg	1.63µg	21%
Vitamin B3	4.105mg	7.363mg	20%
Saturated fat	7.548g	3.395g	19%
Fats	19.17g	8.23g	17%
Zinc	6.66mg	4.9mg	16%
Cholesterol	116mg	79mg	12%
Monounsaturated fat	8.175g	3.317g	12%
Iron	2.42mg	1.74mg	9%
Calories	297kcal	192kcal	5%
Phosphorus	174mg	210mg	5%
Selenium	27µg	29.4µg	4%
Protein	28.94g	27.66g	3%
Potassium	231mg	339mg	3%
Vitamin B2	0.171mg	0.133mg	3%
Polyunsaturated fat	0.708g	0.322g	3%
Copper	0.099mg	0.082mg	2%
Vitamin D*	8 IU		1%
Vitamin D	0.2µg		1%
Magnesium	19mg	23mg	1%
Vitamin E	0.51mg	0.38mg	1%
Vitamin B1	0.059mg	0.075mg	1%
Vitamin B5	0.571mg	0.545mg	1%
Choline	110.2mg	105.4mg	1%
Protein per 100 calories	9.7g	14g	N/A
Calories per 10 g protein	103kcal	69kcal	N/A
Weight per 100 calories	34g	52g	N/A
Unsaturated / Saturated Fat ratio	1.2	1.1	N/A
Calcium	16mg	20mg	0%
Sodium	47mg	56mg	0%
Manganese	0.01mg	0.009mg	0%
Vitamin K	1.8µg	1.4µg	0%
Folate	9µg	9µg	0%
Tryptophan	0.19mg	0.182mg	0%
Threonine	1.156mg	1.105mg	0%
Isoleucine	1.317mg	1.259mg	0%
Leucine	2.302mg	2.201mg	0%
Lysine	2.446mg	2.338mg	0%
Methionine	0.754mg	0.72mg	0%
Phenylalanine	1.143mg	1.093mg	0%
Valine	1.436mg	1.372mg	0%
Histidine	0.924mg	0.883mg	0%