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  6. Pot roast vs. Broad bean raw

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

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

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

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

Infographic

Pot roast vs Broad 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 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more IronIron +56.1%
Contains more ZincZinc +566%
Contains more PhosphorusPhosphorus +34.9%
Contains more SeleniumSelenium +3275%
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%

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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
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 +∞%
Contains more CholineCholine +∞%
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%

All nutrients comparison - raw data values

Nutrient Pot roast Broad bean raw DV% diff.
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 1mg 51%
Selenium 27µg 0.8µg 48%
Protein 28.94g 7.92g 42%
Cholesterol 116mg 0mg 39%
Folate 9µg 148µg 35%
Saturated fat 7.548g 0.118g 34%
Copper 0.099mg 0.402mg 34%
Vitamin K 1.8µg 40.9µg 33%
Fiber 0g 7.5g 30%
Manganese 0.01mg 0.661mg 28%
Fats 19.17g 0.73g 28%
Choline 110.2mg 20%
Monounsaturated fat 8.175g 0.104g 20%
Vitamin B6 0.283mg 0.104mg 14%
Vitamin B3 4.105mg 2.249mg 12%
Iron 2.42mg 1.55mg 11%
Calories 297kcal 88kcal 10%
Vitamin B2 0.171mg 0.29mg 9%
Vitamin B5 0.571mg 0.225mg 7%
Carbs 0g 17.63g 6%
Phosphorus 174mg 129mg 6%
Vitamin B1 0.059mg 0.133mg 6%
Vitamin C 0mg 3.7mg 4%
Vitamin E 0.51mg 1.16mg 4%
Magnesium 19mg 33mg 3%
Potassium 231mg 332mg 3%
Polyunsaturated fat 0.708g 0.342g 2%
Vitamin A 0µg 17µg 2%
Calcium 16mg 37mg 2%
Vitamin D 8IU 0IU 1%
Sodium 47mg 25mg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 0g 10.13g N/A
Sugar 0g 9.21g 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
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +265.4%
Contains more FatsFats +2526%
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.9%
~equal in Other ~1.12g

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
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +7760.6%
Contains more Poly. FatPolyunsaturated fat +107%
Contains less Sat. FatSaturated fat -98.4%

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