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  6. Black turtle bean vs. Pot roast

Black turtle bean vs. Pot roast — In-Depth Nutrition Comparison

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How are black turtle bean and pot roast different?

  • Black turtle bean is higher in folate, copper, iron, vitamin B1, fiber, and manganese; however, pot roast is richer in vitamin B12, selenium, and zinc.
  • Daily need coverage for folate for black turtle bean is 109% higher.
  • Pot roast has a lower glycemic index (0) than black turtle bean (20).

Beans, black turtle, mature seeds, raw 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

Black turtle bean 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
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 +742.1%
Contains more CalciumCalcium +900%
Contains more PotassiumPotassium +549.4%
Contains more IronIron +259.5%
Contains more CopperCopper +910.1%
Contains more PhosphorusPhosphorus +152.9%
Contains less SodiumSodium -80.9%
Contains more ManganeseManganese +9900%
Contains more ZincZinc +202.7%
Contains more SeleniumSelenium +743.8%

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% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 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 +1425.4%
Contains more Vitamin B2Vitamin B2 +12.9%
Contains more Vitamin B5Vitamin B5 +57.4%
Contains more Vitamin KVitamin K +211.1%
Contains more FolateFolate +4833.3%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +110%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.283mg

All nutrients comparison - raw data values

Nutrient Black turtle bean Pot roast DV% diff.
Folate 444µg 9µg 109%
Copper 1mg 0.099mg 100%
Vitamin B12 0µg 2.13µg 89%
Iron 8.7mg 2.42mg 79%
Vitamin B1 0.9mg 0.059mg 70%
Fiber 15.5g 0g 62%
Selenium 3.2µg 27µg 43%
Manganese 1mg 0.01mg 43%
Zinc 2.2mg 6.66mg 41%
Cholesterol 0mg 116mg 39%
Phosphorus 440mg 174mg 38%
Potassium 1500mg 231mg 37%
Magnesium 160mg 19mg 34%
Saturated fat 0.232g 7.548g 33%
Fats 0.9g 19.17g 28%
Carbs 63.25g 0g 21%
Monounsaturated fat 0.078g 8.175g 20%
Choline 110.2mg 20%
Protein 21.25g 28.94g 15%
Calcium 160mg 16mg 14%
Vitamin B3 1.955mg 4.105mg 13%
Vitamin B5 0.899mg 0.571mg 7%
Vitamin K 5.6µg 1.8µg 3%
Polyunsaturated fat 0.387g 0.708g 2%
Calories 339kcal 297kcal 2%
Vitamin B2 0.193mg 0.171mg 2%
Vitamin E 0.21mg 0.51mg 2%
Sodium 9mg 47mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 8IU 1%
Net carbs 47.75g 0g N/A
Sugar 2.12g 0g N/A
Vitamin B6 0.286mg 0.283mg 0%
Tryptophan 0.252mg 0.19mg 0%
Threonine 0.894mg 1.156mg 0%
Isoleucine 0.938mg 1.317mg 0%
Leucine 1.697mg 2.302mg 0%
Lysine 1.459mg 2.446mg 0%
Methionine 0.32mg 0.754mg 0%
Phenylalanine 1.149mg 1.143mg 0%
Valine 1.112mg 1.436mg 0%
Histidine 0.592mg 0.924mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 63% 11% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 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 +-36100%
Contains more ProteinProtein +36.2%
Contains more FatsFats +2030%
Contains more WaterWater +371.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 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 -96.9%
Contains more Mono. FatMonounsaturated fat +10380.8%
Contains more Poly. FatPolyunsaturated fat +82.9%

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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.