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  6. Black gram vs. Pot roast

Black gram vs. Pot roast — In-Depth Nutrition Comparison

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What are the main differences between black gram and pot roast?

  • Black gram is richer in copper, fiber, manganese, iron, magnesium, and folate, yet pot roast is richer in vitamin B12 and selenium.
  • Black gram's daily need coverage for copper is 98% higher.
  • Black gram contains less saturated fat.
  • Pot roast has a lower glycemic index than black gram.

We used Mungo beans, mature seeds, raw and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised types in this comparison.

Infographic

Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
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 +1305.3%
Contains more CalciumCalcium +762.5%
Contains more PotassiumPotassium +325.5%
Contains more IronIron +212.8%
Contains more CopperCopper +890.9%
Contains more PhosphorusPhosphorus +117.8%
Contains less SodiumSodium -19.1%
Contains more ManganeseManganese +15170%
Contains more ZincZinc +98.8%
Contains more SeleniumSelenium +229.3%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +362.7%
Contains more Vitamin B2Vitamin B2 +48.5%
Contains more Vitamin B5Vitamin B5 +58.7%
Contains more FolateFolate +2300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +183.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.283mg

All nutrients comparison - raw data values

Nutrient Black gram Pot roast DV% diff.
Copper 0.981mg 0.099mg 98%
Vitamin B12 0µg 2.13µg 89%
Fiber 18.3g 0g 73%
Manganese 1.527mg 0.01mg 66%
Iron 7.57mg 2.42mg 64%
Magnesium 267mg 19mg 59%
Folate 216µg 9µg 52%
Cholesterol 0mg 116mg 39%
Saturated fat 0.114g 7.548g 34%
Selenium 8.2µg 27µg 34%
Zinc 3.35mg 6.66mg 30%
Phosphorus 379mg 174mg 29%
Fats 1.64g 19.17g 27%
Potassium 983mg 231mg 22%
Monounsaturated fat 0.085g 8.175g 20%
Carbs 58.99g 0g 20%
Choline 110.2mg 20%
Vitamin B1 0.273mg 0.059mg 18%
Vitamin B3 1.447mg 4.105mg 17%
Calcium 138mg 16mg 12%
Protein 25.21g 28.94g 7%
Vitamin B5 0.906mg 0.571mg 7%
Vitamin B2 0.254mg 0.171mg 6%
Vitamin E 0.51mg 3%
Polyunsaturated fat 1.071g 0.708g 2%
Vitamin K 1.8µg 2%
Calories 341kcal 297kcal 2%
Vitamin D 0µg 0.2µg 1%
Vitamin D 0IU 8IU 1%
Net carbs 40.69g 0g N/A
Sodium 38mg 47mg 0%
Vitamin A 1µg 0µg 0%
Vitamin B6 0.281mg 0.283mg 0%
Tryptophan 0.263mg 0.19mg 0%
Threonine 0.875mg 1.156mg 0%
Isoleucine 1.287mg 1.317mg 0%
Leucine 2.089mg 2.302mg 0%
Lysine 1.674mg 2.446mg 0%
Methionine 0.367mg 0.754mg 0%
Phenylalanine 1.473mg 1.143mg 0%
Valine 1.416mg 1.436mg 0%
Histidine 0.706mg 0.924mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 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 +-33700%
Contains more ProteinProtein +14.8%
Contains more FatsFats +1068.9%
Contains more WaterWater +380.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 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 -98.5%
Contains more Poly. FatPolyunsaturated fat +51.3%
Contains more Mono. FatMonounsaturated fat +9517.6%

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 gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.