Pot roast vs. Pork chop — In-Depth Nutrition Comparison

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Summary of differences between pot roast and pork chop

Pot roast has more vitamin B12, zinc, and iron, while pork chop has more vitamin B1, vitamin B3, selenium, vitamin B6, and vitamin B2.
Pot roast covers your daily need for vitamin B12, 61% more than pork chop.
Pot roast contains 3 times more iron than pork chop. While pot roast contains 2.42mg of iron, pork chop contains only 0.87mg.
The amount of saturated fat in pork chop is lower.

These are the specific foods used in this comparison Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Pork, fresh, loin, blade (chops), bone-in, separable lean, and fat, cooked, broiled.

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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.

Pot roast

Pork chop

Contains more IronIron	+178.2%
Contains more ZincZinc	+111.4%
Contains less SodiumSodium	-36.5%

Contains more CalciumCalcium	+250%
Contains more PotassiumPotassium	+36.4%
Contains more PhosphorusPhosphorus	+38.5%
Contains more SeleniumSelenium	+34.8%

~equal in Magnesium ~20mg

~equal in Copper ~0.105mg

~equal in Manganese ~0.01mg

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.

Pot roast

Pork chop

Contains more Vitamin EVitamin E	+142.9%
Contains more Vitamin B12Vitamin B12	+222.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+∞%

Contains more Vitamin DVitamin D	+400%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+730.5%
Contains more Vitamin B2Vitamin B2	+83%
Contains more Vitamin B3Vitamin B3	+93.1%
Contains more Vitamin B5Vitamin B5	+93.3%
Contains more Vitamin B6Vitamin B6	+72.8%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.13µg	0.66µg	61%
Vitamin B1	0.059mg	0.49mg	36%
Zinc	6.66mg	3.15mg	32%
Vitamin B3	4.105mg	7.927mg	24%
Iron	2.42mg	0.87mg	19%
Selenium	27µg	36.4µg	17%
Vitamin B6	0.283mg	0.489mg	16%
Saturated fat	7.548g	4.339g	15%
Cholesterol	116mg	78mg	13%
Vitamin B2	0.171mg	0.313mg	11%
Vitamin B5	0.571mg	1.104mg	11%
Protein	28.94g	23.72g	10%
Phosphorus	174mg	241mg	10%
Choline	110.2mg	67.5mg	8%
Monounsaturated fat	8.175g	4.887g	8%
Polyunsaturated fat	0.708g	1.894g	8%
Fats	19.17g	14.35g	7%
Vitamin D*	8 IU	40 IU	4%
Vitamin D	0.2µg	1µg	4%
Calcium	16mg	56mg	4%
Calories	297kcal	231kcal	3%
Potassium	231mg	315mg	2%
Vitamin E	0.51mg	0.21mg	2%
Vitamin K	1.8µg	0µg	2%
Folate	9µg	0µg	2%
Copper	0.099mg	0.105mg	1%
Sodium	47mg	74mg	1%
Protein per 100 calories	9.7g	10g	N/A
Calories per 10 g protein	103kcal	97kcal	N/A
Weight per 100 calories	34g	43g	N/A
Unsaturated / Saturated Fat ratio	1.2	1.6	N/A
Magnesium	19mg	20mg	0%
Vitamin A	0µg	4µg	0%
Manganese	0.01mg	0.01mg	0%
Trans fat		0.066g	N/A
Tryptophan	0.19mg	0.282mg	0%
Threonine	1.156mg	1.043mg	0%
Isoleucine	1.317mg	1.123mg	0%
Leucine	2.302mg	1.952mg	0%
Lysine	2.446mg	2.109mg	0%
Methionine	0.754mg	0.65mg	0%
Phenylalanine	1.143mg	0.985mg	0%
Valine	1.436mg	1.2mg	0%
Histidine	0.924mg	0.965mg	0%
Omega-3 - DHA	0g	0.001g	N/A
Omega-3 - ALA		0.065g	N/A
Omega-3 - DPA	0g	0.011g	N/A
Omega-6 - Gamma-linoleic acid		0.003g	N/A
Omega-6 - Eicosadienoic acid		0.065g	N/A
Omega-6 - Linoleic acid		0.922g	N/A