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  6. Pot roast vs. Black gram

Pot roast vs. Black gram — In-Depth Nutrition Comparison

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What are the main differences between pot roast and black gram?

  • Pot roast is richer in vitamin B12 and selenium, yet black gram is richer in copper, fiber, manganese, iron, magnesium, and folate.
  • Black gram's daily need coverage for copper is 98% higher.
  • Black gram contains less cholesterol.
  • Pot roast has a lower glycemic index than black gram.

We used Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Mungo beans, mature seeds, raw types in this comparison.

Infographic

Pot roast vs Black gram 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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more ZincZinc +98.8%
Contains more SeleniumSelenium +229.3%
Contains more MagnesiumMagnesium +1305.3%
Contains more CalciumCalcium +762.5%
Contains more PotassiumPotassium +325.5%
Contains more IronIron +212.8%
Contains more CopperCopper +890.9%
Contains more PhosphorusPhosphorus +117.8%
Contains less SodiumSodium -19.1%
Contains more ManganeseManganese +15170%

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% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +183.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +362.7%
Contains more Vitamin B2Vitamin B2 +48.5%
Contains more Vitamin B5Vitamin B5 +58.7%
Contains more FolateFolate +2300%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.281mg

All nutrients comparison - raw data values

Nutrient Pot roast Black gram DV% diff.
Copper 0.099mg 0.981mg 98%
Vitamin B12 2.13µg 0µg 89%
Fiber 0g 18.3g 73%
Manganese 0.01mg 1.527mg 66%
Iron 2.42mg 7.57mg 64%
Magnesium 19mg 267mg 59%
Folate 9µg 216µg 52%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.114g 34%
Selenium 27µg 8.2µg 34%
Zinc 6.66mg 3.35mg 30%
Phosphorus 174mg 379mg 29%
Fats 19.17g 1.64g 27%
Potassium 231mg 983mg 22%
Monounsaturated fat 8.175g 0.085g 20%
Carbs 0g 58.99g 20%
Choline 110.2mg 20%
Vitamin B1 0.059mg 0.273mg 18%
Vitamin B3 4.105mg 1.447mg 17%
Calcium 16mg 138mg 12%
Protein 28.94g 25.21g 7%
Vitamin B5 0.571mg 0.906mg 7%
Vitamin B2 0.171mg 0.254mg 6%
Vitamin E 0.51mg 3%
Polyunsaturated fat 0.708g 1.071g 2%
Vitamin K 1.8µg 2%
Calories 297kcal 341kcal 2%
Vitamin D 0.2µg 0µg 1%
Vitamin D 8IU 0IU 1%
Net carbs 0g 40.69g N/A
Sodium 47mg 38mg 0%
Vitamin A 0µg 1µg 0%
Vitamin B6 0.283mg 0.281mg 0%
Tryptophan 0.19mg 0.263mg 0%
Threonine 1.156mg 0.875mg 0%
Isoleucine 1.317mg 1.287mg 0%
Leucine 2.302mg 2.089mg 0%
Lysine 2.446mg 1.674mg 0%
Methionine 0.754mg 0.367mg 0%
Phenylalanine 1.143mg 1.473mg 0%
Valine 1.436mg 1.416mg 0%
Histidine 0.924mg 0.706mg 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
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more ProteinProtein +14.8%
Contains more FatsFats +1068.9%
Contains more WaterWater +380.6%
Contains more CarbsCarbs +∞%
~equal in Other ~3.36g

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +9517.6%
Contains less Sat. FatSaturated fat -98.5%
Contains more Poly. FatPolyunsaturated fat +51.3%

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 gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.