LEAN POCKETS vs Beef Pot Pie
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
LEAN POCKETS, Ham N Cheddar is higher in more vitamins & minerals
Calories (kcal)
LEAN POCKETS 230
Beef Pot 220
Protein (g)
LEAN POCKETS 10.3
Beef Pot 7.25
Carbs (g)
LEAN POCKETS 32.5
Beef Pot 22.0
Fat (g)
LEAN POCKETS 6.53
Beef Pot 11.4
Fiber (g)
LEAN POCKETS 1.70
Beef Pot 0.800
Quick answers
Which has more protein?
LEAN POCKETS, Ham N Cheddar — 10.3g vs 7.25g per 100g.
Which has fewer calories?
Beef Pot Pie, frozen entree, prepared — 220 vs 230 kcal per 100g.
Which is more nutrient-dense?
LEAN POCKETS, Ham N Cheddar scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | LEAN POCKETS | Beef Pot Pie | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 230 kcal | 220 kcal | +5% |
| Macronutrients | |||
| Water | 48.5 g | 58.0 g | -16% |
| Protein | 10.3 g | 7.25 g | +42% |
| Total lipid (fat) | 6.53 g | 11.4 g | -43% |
| Carbohydrate, by difference | 32.5 g | 22.0 g | +47% |
| Fiber, total dietary | 1.70 g | 0.800 g | +113% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.39 g | 4.15 g | -42% |
| Fatty acids, total monounsaturated | 1.55 g | 5.31 g | -71% |
| Fatty acids, total trans | 0.178 g | — | |
| Cholesterol | 20.0 mg | 21.0 mg | -5% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.100 mg | 0.300 mg | -67% |
| Thiamin (Vitamin B1) | 0.412 mg | 0.197 mg | +109% |
| Riboflavin (Vitamin B2) | 0.307 mg | 0.087 mg | +253% |
| Niacin (Vitamin B3) | 3.46 mg | 1.63 mg | +112% |
| Pantothenic acid (Vitamin B5) | — | 0.145 mg | |
| Vitamin B-6 — Pyridoxine | 0.102 mg | 0.133 mg | -23% |
| Biotin (Vitamin B7) | 54.0 ug | 18.0 ug | +200% |
| Folate, total (Vitamin B9) | 43.0 ug | 15.0 ug | +187% |
| Choline, total | 29.1 mg | 19.6 mg | +48% |
| Vitamin B-12 — Cobalamin | 0.440 ug | 0.320 ug | +38% |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.290 mg | 0.260 mg | +12% |
| Vitamin D (D2 + D3) | 0.200 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 1.50 ug | 2.20 ug | -32% |
| Minerals | |||
| Calcium, Ca | 196 mg | 14.0 mg | +1300% |
| Iron, Fe | 2.15 mg | 1.25 mg | +72% |
| Magnesium, Mg | 21.0 mg | 13.0 mg | +62% |
| Phosphorus, P | 197 mg | 67.0 mg | +194% |
| Potassium, K | 203 mg | 115 mg | +77% |
| Sodium, Na | 423 mg | 365 mg | +16% |
| Zinc, Zn | 1.21 mg | 1.10 mg | +10% |
| Copper, Cu | 0.076 mg | 0.030 mg | +153% |
| Manganese, Mn | 0.286 mg | 0.207 mg | +38% |
| Selenium, Se | 11.8 ug | 5.30 ug | +123% |
| Other Nutrients | |||
| Energy | 962 kj | 919 kj | +5% |
| Ash | 2.19 g | 1.26 g | +74% |
| Total Sugars | 7.60 g | — | |
| Sucrose | — | 0.320 g | |
| Glucose | — | 0.770 g | |
| Fructose | — | 0.080 g | |
| Lactose | — | 0 g | |
| Maltose | — | 1.66 g | |
| Starch | — | 14.1 g | |
| Folic acid (Vitamin B9 — synthetic) | 11.0 ug | 3.00 ug | +267% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 84.0 ug | 28.0 ug | +200% |
| Betaine | — | 14.1 mg | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 115 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.030 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0.710 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.130 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0.020 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 10.0 IU | — | |
| Vitamin K1 — Phylloquinone | 1.70 ug | 2.70 ug | -37% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 2.20 ug | 3.30 ug | -33% |
| SFA 4:0 (Butyric acid) | 0.003 g | 0 g | |
| SFA 6:0 (Caproic acid) | 0.011 g | 0 g | |
| SFA 8:0 (Caprylic acid) | 0.020 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.033 g | 0.005 g | +560% |
| SFA 12:0 (Lauric acid) | 0.217 g | 0.002 g | +10750% |
| SFA 14:0 (Myristic acid) | 0.168 g | 0.177 g | -5% |
| SFA 15:0 (Pentadecanoic acid) | 0.010 g | 0.015 g | -33% |
| SFA 16:0 (Palmitic acid) | 1.22 g | 2.36 g | -48% |
| SFA 17:0 (Margaric acid) | 0.013 g | 0.060 g | -78% |
| SFA 18:0 (Stearic acid) | 0.668 g | 1.50 g | -55% |
| SFA 20:0 (Arachidic acid) | 0.013 g | 0.025 g | -48% |
| SFA 22:0 (Behenic acid) | 0.008 g | 0.007 g | +14% |
| SFA 24:0 (Lignoceric acid) | 0.001 g | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0.006 g | 0.025 g | -76% |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.052 g | 0.245 g | -79% |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.049 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.002 g | 0.045 g | -96% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.47 g | 4.94 g | -70% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 1.34 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.021 g | 0.057 g | -63% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.001 g | 0 g | |
| Fatty acids, total polyunsaturated | 1.40 g | 1.46 g | -4% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.25 g | 1.35 g | -7% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 1.20 g | — | |
| PUFA 18:2 CLAs | 0.008 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.116 g | 0.065 g | +78% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.115 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.001 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0.020 g | -100% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.008 g | 0.027 g | -70% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.005 g | 0 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.001 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.004 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.018 g | 0.005 g | +260% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 g | 0 g | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.004 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.002 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.002 g | 0 g | |
| Fatty acids, total trans-monoenoic | 0.134 g | — | |
| TFA 16:1 t | 0.003 g | — | |
| TFA 18:1 t | 0.131 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.045 g | — | |
| Fatty acids, total trans-polyenoic | 0.045 g | — | |
| Tryptophan (EAA) | 0.143 g | 0.077 g | +86% |
| Threonine (EAA) | 0.386 g | 0.267 g | +45% |
| Isoleucine (EAA, BCAA) | 0.445 g | 0.271 g | +64% |
| Leucine (EAA, BCAA) | 0.827 g | 0.517 g | +60% |
| Lysine (EAA) | 0.619 g | 0.419 g | +48% |
| Methionine (EAA) | 0.218 g | 0.133 g | +64% |
| Cystine (conditionally essential) | 0.128 g | 0.106 g | +21% |
| Phenylalanine (EAA) | 0.465 g | 0.299 g | +56% |
| Tyrosine (conditionally essential) | 0.306 g | 0.200 g | +53% |
| Valine (EAA, BCAA) | 0.520 g | 0.316 g | +65% |
| Arginine (conditionally essential) | 0.475 g | 0.402 g | +18% |
| Histidine (EAA) | 0.312 g | 0.187 g | +67% |
| Alanine | 0.411 g | 0.370 g | +11% |
| Aspartic acid | 0.708 g | 0.542 g | +31% |
| Glutamic acid | 2.35 g | 1.55 g | +52% |
| Glycine (conditionally essential) | 0.386 g | 0.370 g | +4% |
| Proline (conditionally essential) | 0.886 g | 0.550 g | +61% |
| Serine | 0.480 g | 0.289 g | +66% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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