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  6. Pot roast vs. Navy bean raw

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

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How are pot roast and navy bean raw different?

  • Pot roast is higher in vitamin B12, zinc, and selenium; however, navy bean raw is richer in folate, copper, vitamin B1, vitamin C, and magnesium.
  • Daily need coverage for vitamin B12 for pot roast is 89% higher.
  • Pot roast has a lower glycemic index (0) than navy bean raw (39).

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

Infographic

Pot roast vs Navy 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 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains more IronIron +25.4%
Contains more ZincZinc +648.3%
Contains more PhosphorusPhosphorus +74%
Contains more SeleniumSelenium +4400%
Contains more MagnesiumMagnesium +431.6%
Contains more PotassiumPotassium +32.9%
Contains more CopperCopper +259.6%
Contains less SodiumSodium -72.3%
Contains more ManganeseManganese +3980%
~equal in Calcium ~15mg

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 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +236.5%
Contains more Vitamin B6Vitamin B6 +48.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +561%
Contains more Vitamin B2Vitamin B2 +25.7%
Contains more Vitamin B5Vitamin B5 +44.5%
Contains more FolateFolate +1366.7%
~equal in Vitamin A ~0µg

All nutrients comparison - raw data values

Nutrient Pot roast Navy bean raw DV% diff.
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.89mg 52%
Selenium 27µg 0.6µg 48%
Protein 28.94g 6.15g 46%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.085g 34%
Folate 9µg 132µg 31%
Copper 0.099mg 0.356mg 29%
Vitamin B1 0.059mg 0.39mg 28%
Fats 19.17g 0.7g 28%
Vitamin C 0mg 18.8mg 21%
Monounsaturated fat 8.175g 0.052g 20%
Choline 110.2mg 20%
Magnesium 19mg 101mg 20%
Vitamin B3 4.105mg 1.22mg 18%
Manganese 0.01mg 0.408mg 17%
Calories 297kcal 67kcal 12%
Phosphorus 174mg 100mg 11%
Vitamin B6 0.283mg 0.191mg 7%
Iron 2.42mg 1.93mg 6%
Vitamin B5 0.571mg 0.825mg 5%
Carbs 0g 13.05g 4%
Vitamin E 0.51mg 3%
Vitamin B2 0.171mg 0.215mg 3%
Polyunsaturated fat 0.708g 0.407g 2%
Potassium 231mg 307mg 2%
Vitamin K 1.8µg 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 8IU 0IU 1%
Sodium 47mg 13mg 1%
Net carbs 0g 13.05g N/A
Calcium 16mg 15mg 0%
Tryptophan 0.19mg 0.064mg 0%
Threonine 1.156mg 0.258mg 0%
Isoleucine 1.317mg 0.273mg 0%
Leucine 2.302mg 0.442mg 0%
Lysine 2.446mg 0.35mg 0%
Methionine 0.754mg 0.064mg 0%
Phenylalanine 1.143mg 0.31mg 0%
Valine 1.436mg 0.316mg 0%
Histidine 0.924mg 0.172mg 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
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +370.6%
Contains more FatsFats +2638.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +52.5%
~equal in Other ~0.95g

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
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +15621.2%
Contains more Poly. FatPolyunsaturated fat +74%
Contains less Sat. FatSaturated fat -98.9%

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. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/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.