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  6. Pot roast vs. Pea raw

Pot roast vs. Pea raw — In-Depth Nutrition Comparison

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What are the differences between pot roast and pea raw?

  • Pot roast is higher in vitamin B12, zinc, and selenium, yet pea raw is higher in vitamin C, fiber, vitamin K, manganese, and vitamin B1.
  • Pot roast's daily need coverage for vitamin B12 is 89% more.
  • The glycemic index of pot roast is lower.

We used Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Peas, green, raw types in this article.

Infographic

Pot roast vs Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more IronIron +64.6%
Contains more ZincZinc +437.1%
Contains more PhosphorusPhosphorus +61.1%
Contains more SeleniumSelenium +1400%
Contains more MagnesiumMagnesium +73.7%
Contains more CalciumCalcium +56.3%
Contains more CopperCopper +77.8%
Contains less SodiumSodium -89.4%
Contains more ManganeseManganese +4000%
~equal in Potassium ~244mg

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin EVitamin E +292.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +29.5%
Contains more Vitamin B3Vitamin B3 +96.4%
Contains more Vitamin B5Vitamin B5 +449%
Contains more Vitamin B6Vitamin B6 +67.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +288%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +350.8%
Contains more Vitamin KVitamin K +1277.8%
Contains more FolateFolate +622.2%

All nutrients comparison - raw data values

Nutrient Pot roast Pea raw DV% diff.
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 1.24mg 49%
Protein 28.94g 5.42g 47%
Selenium 27µg 1.8µg 46%
Vitamin C 0mg 40mg 44%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.071g 34%
Fats 19.17g 0.4g 29%
Fiber 0g 5.7g 23%
Monounsaturated fat 8.175g 0.035g 20%
Vitamin K 1.8µg 24.8µg 19%
Manganese 0.01mg 0.41mg 17%
Vitamin B1 0.059mg 0.266mg 17%
Choline 110.2mg 28.4mg 15%
Folate 9µg 65µg 14%
Vitamin B3 4.105mg 2.09mg 13%
Iron 2.42mg 1.47mg 12%
Calories 297kcal 81kcal 11%
Phosphorus 174mg 108mg 9%
Copper 0.099mg 0.176mg 9%
Vitamin B5 0.571mg 0.104mg 9%
Vitamin B6 0.283mg 0.169mg 9%
Carbs 0g 14.45g 5%
Vitamin A 0µg 38µg 4%
Magnesium 19mg 33mg 3%
Polyunsaturated fat 0.708g 0.187g 3%
Vitamin B2 0.171mg 0.132mg 3%
Vitamin E 0.51mg 0.13mg 3%
Sodium 47mg 5mg 2%
Vitamin D 8IU 0IU 1%
Calcium 16mg 25mg 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 0g 8.75g N/A
Potassium 231mg 244mg 0%
Sugar 0g 5.67g N/A
Tryptophan 0.19mg 0.037mg 0%
Threonine 1.156mg 0.203mg 0%
Isoleucine 1.317mg 0.195mg 0%
Leucine 2.302mg 0.323mg 0%
Lysine 2.446mg 0.317mg 0%
Methionine 0.754mg 0.082mg 0%
Phenylalanine 1.143mg 0.2mg 0%
Valine 1.436mg 0.235mg 0%
Histidine 0.924mg 0.107mg 0%
Fructose 0.39g 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
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more ProteinProtein +433.9%
Contains more FatsFats +4692.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +51.9%
~equal in Other ~0.87g

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +23257.1%
Contains more Poly. FatPolyunsaturated fat +278.6%
Contains less Sat. FatSaturated fat -99.1%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.