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  6. Broad bean raw vs. Pot roast

Broad bean raw vs. Pot roast — In-Depth Nutrition Comparison

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What are the main differences between broad bean raw and pot roast?

  • Broad bean raw is richer in folate, copper, vitamin K, fiber, and manganese, yet pot roast is richer in vitamin B12, zinc, and selenium.
  • Pot roast's daily need coverage for vitamin B12 is 89% higher.
  • Broad bean raw contains less saturated fat.
  • Pot roast has a lower glycemic index than broad bean raw.

We used Beans, fava, in pod, raw and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised types in this comparison.

Infographic

Broad bean raw vs Pot roast infographic
Infographic link

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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
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 +73.7%
Contains more CalciumCalcium +131.3%
Contains more PotassiumPotassium +43.7%
Contains more CopperCopper +306.1%
Contains less SodiumSodium -46.8%
Contains more ManganeseManganese +6510%
Contains more IronIron +56.1%
Contains more ZincZinc +566%
Contains more PhosphorusPhosphorus +34.9%
Contains more SeleniumSelenium +3275%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +127.5%
Contains more Vitamin B1Vitamin B1 +125.4%
Contains more Vitamin B2Vitamin B2 +69.6%
Contains more Vitamin KVitamin K +2172.2%
Contains more FolateFolate +1544.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +82.5%
Contains more Vitamin B5Vitamin B5 +153.8%
Contains more Vitamin B6Vitamin B6 +172.1%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Broad bean raw Pot roast DV% diff.
Vitamin B12 0µg 2.13µg 89%
Zinc 1mg 6.66mg 51%
Selenium 0.8µg 27µg 48%
Protein 7.92g 28.94g 42%
Cholesterol 0mg 116mg 39%
Folate 148µg 9µg 35%
Saturated fat 0.118g 7.548g 34%
Copper 0.402mg 0.099mg 34%
Vitamin K 40.9µg 1.8µg 33%
Fiber 7.5g 0g 30%
Manganese 0.661mg 0.01mg 28%
Fats 0.73g 19.17g 28%
Choline 110.2mg 20%
Monounsaturated fat 0.104g 8.175g 20%
Vitamin B6 0.104mg 0.283mg 14%
Vitamin B3 2.249mg 4.105mg 12%
Iron 1.55mg 2.42mg 11%
Calories 88kcal 297kcal 10%
Vitamin B2 0.29mg 0.171mg 9%
Vitamin B5 0.225mg 0.571mg 7%
Carbs 17.63g 0g 6%
Phosphorus 129mg 174mg 6%
Vitamin B1 0.133mg 0.059mg 6%
Vitamin C 3.7mg 0mg 4%
Vitamin E 1.16mg 0.51mg 4%
Magnesium 33mg 19mg 3%
Potassium 332mg 231mg 3%
Polyunsaturated fat 0.342g 0.708g 2%
Vitamin A 17µg 0µg 2%
Calcium 37mg 16mg 2%
Vitamin D 0IU 8IU 1%
Sodium 25mg 47mg 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 10.13g 0g N/A
Sugar 9.21g 0g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 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 WaterWater +39.9%
Contains more OtherOther +-11300%
Contains more ProteinProtein +265.4%
Contains more FatsFats +2526%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 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 -98.4%
Contains more Mono. FatMonounsaturated fat +7760.6%
Contains more Poly. FatPolyunsaturated fat +107%

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. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.