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  6. Pot roast vs. Bean raw

Pot roast vs. Bean raw — In-Depth Nutrition Comparison

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A recap on differences between pot roast and bean raw

  • Pot roast has more vitamin B12 and zinc; however, bean raw is higher in folate, copper, fiber, vitamin B1, manganese, and magnesium.
  • Bean raw covers your daily folate needs 129% more than pot roast.
  • Bean raw has less cholesterol.
  • The glycemic index of bean raw is higher.

Food varieties used in this article are Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Beans, pinto, mature seeds, raw.

Infographic

Pot roast vs Bean raw 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 14% 4.8% 20% 91% 33% 182% 75% 6.1% 1.3% 147%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more ZincZinc +192.1%
Contains more MagnesiumMagnesium +826.3%
Contains more CalciumCalcium +606.3%
Contains more PotassiumPotassium +503%
Contains more IronIron +109.5%
Contains more CopperCopper +802%
Contains more PhosphorusPhosphorus +136.2%
Contains less SodiumSodium -74.5%
Contains more ManganeseManganese +11380%
~equal in Selenium ~27.9µg

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% 10% 3% 15% 39% 77% 34% 65% 266% 4.5% 6.8% 60%
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +249.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +66.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1108.5%
Contains more Vitamin B2Vitamin B2 +24%
Contains more Vitamin B5Vitamin B5 +37.5%
Contains more Vitamin B6Vitamin B6 +67.5%
Contains more Vitamin KVitamin K +211.1%
Contains more FolateFolate +5733.3%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Pot roast Bean raw DV% diff.
Folate 9µg 525µg 129%
Vitamin B12 2.13µg 0µg 89%
Copper 0.099mg 0.893mg 88%
Fiber 0g 15.5g 62%
Vitamin B1 0.059mg 0.713mg 55%
Manganese 0.01mg 1.148mg 49%
Zinc 6.66mg 2.28mg 40%
Cholesterol 116mg 0mg 39%
Magnesium 19mg 176mg 37%
Phosphorus 174mg 411mg 34%
Potassium 231mg 1393mg 34%
Iron 2.42mg 5.07mg 33%
Saturated fat 7.548g 0.235g 33%
Fats 19.17g 1.23g 28%
Carbs 0g 62.55g 21%
Monounsaturated fat 8.175g 0.229g 20%
Vitamin B3 4.105mg 1.174mg 18%
Protein 28.94g 21.42g 15%
Vitamin B6 0.283mg 0.474mg 15%
Starch 34.17g 14%
Calcium 16mg 113mg 10%
Choline 110.2mg 66.2mg 8%
Vitamin C 0mg 6.3mg 7%
Vitamin B5 0.571mg 0.785mg 4%
Vitamin K 1.8µg 5.6µg 3%
Vitamin B2 0.171mg 0.212mg 3%
Calories 297kcal 347kcal 3%
Polyunsaturated fat 0.708g 0.407g 2%
Selenium 27µg 27.9µg 2%
Vitamin E 0.51mg 0.21mg 2%
Sodium 47mg 12mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 8IU 0IU 1%
Net carbs 0g 47.05g N/A
Sugar 0g 2.11g N/A
Tryptophan 0.19mg 0.237mg 0%
Threonine 1.156mg 0.81mg 0%
Isoleucine 1.317mg 0.871mg 0%
Leucine 2.302mg 1.558mg 0%
Lysine 2.446mg 1.356mg 0%
Methionine 0.754mg 0.259mg 0%
Phenylalanine 1.143mg 1.095mg 0%
Valine 1.436mg 0.998mg 0%
Histidine 0.924mg 0.556mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more ProteinProtein +35.1%
Contains more FatsFats +1458.5%
Contains more WaterWater +358.1%
Contains more CarbsCarbs +∞%
~equal in Other ~3.47g

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
27% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +3469.9%
Contains more Poly. FatPolyunsaturated fat +74%
Contains less Sat. FatSaturated fat -96.9%

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. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.