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  6. Pot roast vs. Cranberry bean raw

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

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Important differences between pot roast and cranberry bean raw

  • Pot roast has more vitamin B12; however, cranberry bean raw has more folate, fiber, copper, vitamin B1, manganese, magnesium, and potassium.
  • Cranberry bean raw's daily need coverage for folate is 149% more.
  • Cranberry bean raw is lower in cholesterol.
  • Cranberry bean raw has a higher glycemic index than pot roast.

The food varieties used in the comparison are Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Beans, cranberry (roman), mature seeds, raw.

Infographic

Pot roast vs Cranberry 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 111% 38% 118% 188% 265% 99% 159% 0.78% 120% 69%
Contains more ZincZinc +83.5%
Contains more SeleniumSelenium +112.6%
Contains more MagnesiumMagnesium +721.1%
Contains more CalciumCalcium +693.8%
Contains more PotassiumPotassium +476.6%
Contains more IronIron +106.6%
Contains more CopperCopper +702%
Contains more PhosphorusPhosphorus +113.8%
Contains less SodiumSodium -87.2%
Contains more ManganeseManganese +9100%

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% 0% 0% 187% 49% 27% 45% 71% 0% 0% 453% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +182.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1166.1%
Contains more Vitamin B2Vitamin B2 +24.6%
Contains more Vitamin B5Vitamin B5 +31%
Contains more FolateFolate +6611.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.309mg

All nutrients comparison - raw data values

Nutrient Pot roast Cranberry bean raw DV% diff.
Folate 9µg 604µg 149%
Fiber 0g 24.7g 99%
Vitamin B12 2.13µg 0µg 89%
Copper 0.099mg 0.794mg 77%
Vitamin B1 0.059mg 0.747mg 57%
Manganese 0.01mg 0.92mg 40%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.316g 33%
Magnesium 19mg 156mg 33%
Potassium 231mg 1332mg 32%
Iron 2.42mg 5mg 32%
Fats 19.17g 1.23g 28%
Zinc 6.66mg 3.63mg 28%
Phosphorus 174mg 372mg 28%
Selenium 27µg 12.7µg 26%
Choline 110.2mg 20%
Monounsaturated fat 8.175g 0.106g 20%
Carbs 0g 60.05g 20%
Vitamin B3 4.105mg 1.455mg 17%
Protein 28.94g 23.03g 12%
Calcium 16mg 127mg 11%
Vitamin B5 0.571mg 0.748mg 4%
Vitamin E 0.51mg 3%
Vitamin B2 0.171mg 0.213mg 3%
Vitamin K 1.8µg 2%
Calories 297kcal 335kcal 2%
Vitamin B6 0.283mg 0.309mg 2%
Sodium 47mg 6mg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 8IU 0IU 1%
Polyunsaturated fat 0.708g 0.527g 1%
Net carbs 0g 35.35g N/A
Tryptophan 0.19mg 0.273mg 0%
Threonine 1.156mg 0.969mg 0%
Isoleucine 1.317mg 1.017mg 0%
Leucine 2.302mg 1.838mg 0%
Lysine 2.446mg 1.58mg 0%
Methionine 0.754mg 0.346mg 0%
Phenylalanine 1.143mg 1.245mg 0%
Valine 1.436mg 1.205mg 0%
Histidine 0.924mg 0.641mg 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
23% 60% 12% 3%
Protein: 23.03 g
Fats: 1.23 g
Carbs: 60.05 g
Water: 12.39 g
Other: 3.3 g
Contains more ProteinProtein +25.7%
Contains more FatsFats +1458.5%
Contains more WaterWater +318.9%
Contains more CarbsCarbs +∞%
~equal in Other ~3.3g

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 0.316 g
Monounsaturated fat: Mono. Fat 0.106 g
Polyunsaturated fat: Poly. Fat 0.527 g
Contains more Mono. FatMonounsaturated fat +7612.3%
Contains more Poly. FatPolyunsaturated fat +34.3%
Contains less Sat. FatSaturated fat -95.8%

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. Cranberry bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175189/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.