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Pot roast vs. Lentil soup — In-Depth Nutrition Comparison

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Significant differences between pot roast and lentil soup

  • The amount of vitamin B12, zinc, selenium, vitamin B3, iron, vitamin B6, and phosphorus in pot roast is higher than in lentil soup.
  • Pot roast covers your daily vitamin B12 needs 84% more than lentil soup.
  • Lentil soup has 90 times less selenium than pot roast. Pot roast has 27µg of selenium, while lentil soup has 0.3µg.
  • Lentil soup contains less cholesterol.
  • Lentil soup has a higher glycemic index. The glycemic index of lentil soup is 44, while the glycemic index of pot roast is 0.

Specific food types used in this comparison are Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Soup, lentil with ham, canned, ready-to-serve.

Infographic

Pot roast vs Lentil soup infographic
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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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +111.1%
Contains more PotassiumPotassium +60.4%
Contains more IronIron +126.2%
Contains more CopperCopper +41.4%
Contains more ZincZinc +2120%
Contains more PhosphorusPhosphorus +135.1%
Contains less SodiumSodium -91.2%
Contains more SeleniumSelenium +8900%
Contains more ManganeseManganese +1100%
~equal in Calcium ~17mg

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +280%
Contains more Vitamin B3Vitamin B3 +653.2%
Contains more Vitamin B5Vitamin B5 +307.9%
Contains more Vitamin B6Vitamin B6 +214.4%
Contains more Vitamin B12Vitamin B12 +1675%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +18.6%
Contains more FolateFolate +122.2%

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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +673.8%
Contains more FatsFats +1611.6%
Contains more CarbsCarbs +∞%
Contains more WaterWater +65.2%
~equal in Other ~1.23g

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +1472.1%
Contains more Poly. FatPolyunsaturated fat +444.6%
Contains less Sat. FatSaturated fat -94%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pot roast Lentil soup
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Pot roast Lentil soup DV% diff.
Vitamin B12 2.13µg 0.12µg 84%
Zinc 6.66mg 0.3mg 58%
Protein 28.94g 3.74g 50%
Selenium 27µg 0.3µg 49%
Cholesterol 116mg 3mg 38%
Saturated fat 7.548g 0.45g 32%
Fats 19.17g 1.12g 28%
Vitamin B3 4.105mg 0.545mg 22%
Sodium 47mg 532mg 21%
Choline 110.2mg 20%
Monounsaturated fat 8.175g 0.52g 19%
Iron 2.42mg 1.07mg 17%
Vitamin B6 0.283mg 0.09mg 15%
Phosphorus 174mg 74mg 14%
Calories 297kcal 56kcal 12%
Vitamin B2 0.171mg 0.045mg 10%
Vitamin B5 0.571mg 0.14mg 9%
Manganese 0.01mg 0.12mg 5%
Polyunsaturated fat 0.708g 0.13g 4%
Copper 0.099mg 0.07mg 3%
Vitamin E 0.51mg 3%
Folate 9µg 20µg 3%
Potassium 231mg 144mg 3%
Carbs 0g 8.16g 3%
Vitamin C 0mg 1.7mg 2%
Vitamin K 1.8µg 2%
Magnesium 19mg 9mg 2%
Vitamin B1 0.059mg 0.07mg 1%
Vitamin D 0.2µg 1%
Vitamin A 0µg 7µg 1%
Vitamin D 8IU 1%
Net carbs 0g 8.16g N/A
Calcium 16mg 17mg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Lentil soup
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Pot roast
8%
Lentil soup
Minerals Daily Need Coverage Score
57%
Pot roast
21%
Lentil soup

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 485mg)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 44)
Which food is richer in minerals?
Pot roast
Pot roast is relatively richer in minerals
Which food is richer in vitamins?
Pot roast
Pot roast is relatively richer in vitamins
Which food is lower in Cholesterol?
Lentil soup
Lentil soup is lower in Cholesterol (difference - 113mg)
Which food is lower in Sugar?
Lentil soup
Lentil soup is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 7.098g)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.