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  6. Pot roast vs. Black turtle bean

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

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How are pot roast and black turtle bean different?

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

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

Infographic

Pot roast vs Black turtle bean 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 114% 48% 132% 326% 333% 60% 189% 1.2% 130% 17%
Contains more ZincZinc +202.7%
Contains more SeleniumSelenium +743.8%
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%

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 0% 0% 4.2% 0% 225% 45% 37% 54% 66% 0% 14% 333% 0%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +110%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.286mg

All nutrients comparison - raw data values

Nutrient Pot roast Black turtle bean DV% diff.
Folate 9µg 444µg 109%
Copper 0.099mg 1mg 100%
Vitamin B12 2.13µg 0µg 89%
Iron 2.42mg 8.7mg 79%
Vitamin B1 0.059mg 0.9mg 70%
Fiber 0g 15.5g 62%
Selenium 27µg 3.2µg 43%
Manganese 0.01mg 1mg 43%
Zinc 6.66mg 2.2mg 41%
Cholesterol 116mg 0mg 39%
Phosphorus 174mg 440mg 38%
Potassium 231mg 1500mg 37%
Magnesium 19mg 160mg 34%
Saturated fat 7.548g 0.232g 33%
Fats 19.17g 0.9g 28%
Carbs 0g 63.25g 21%
Monounsaturated fat 8.175g 0.078g 20%
Choline 110.2mg 20%
Protein 28.94g 21.25g 15%
Calcium 16mg 160mg 14%
Vitamin B3 4.105mg 1.955mg 13%
Vitamin B5 0.571mg 0.899mg 7%
Vitamin K 1.8µg 5.6µg 3%
Polyunsaturated fat 0.708g 0.387g 2%
Calories 297kcal 339kcal 2%
Vitamin B2 0.171mg 0.193mg 2%
Vitamin E 0.51mg 0.21mg 2%
Sodium 47mg 9mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 8IU 0IU 1%
Net carbs 0g 47.75g N/A
Sugar 0g 2.12g N/A
Vitamin B6 0.283mg 0.286mg 0%
Tryptophan 0.19mg 0.252mg 0%
Threonine 1.156mg 0.894mg 0%
Isoleucine 1.317mg 0.938mg 0%
Leucine 2.302mg 1.697mg 0%
Lysine 2.446mg 1.459mg 0%
Methionine 0.754mg 0.32mg 0%
Phenylalanine 1.143mg 1.149mg 0%
Valine 1.436mg 1.112mg 0%
Histidine 0.924mg 0.592mg 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% 4%
Protein: 21.25 g
Fats: 0.9 g
Carbs: 63.25 g
Water: 11 g
Other: 3.6 g
Contains more ProteinProtein +36.2%
Contains more FatsFats +2030%
Contains more WaterWater +371.8%
Contains more CarbsCarbs +∞%
~equal in Other ~3.6g

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
33% 11% 56%
Saturated fat: Sat. Fat 0.232 g
Monounsaturated fat: Mono. Fat 0.078 g
Polyunsaturated fat: Poly. Fat 0.387 g
Contains more Mono. FatMonounsaturated fat +10380.8%
Contains more Poly. FatPolyunsaturated fat +82.9%
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. Black turtle bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175186/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.