Food vs food · USDA FNDDS 2021–2023
Beef stew vs pot roast
Comparing usual servings (beef stew: 1 cup, 255 g; pot roast: 1 regular/thin slice, 60 g), USDA’s figures are higher for beef stew in 46 of the 65 nutrients it reports, and for pot roast in 6. The widest gaps against the Daily Value: more vitamin A (332 µg vs 3 µg), sodium and niacin in beef stew; more zinc (6.12 mg vs 5.18 mg) in pot roast. Energy: 273 kcal for beef stew, 151 kcal for pot roast. Per 100 g, the figures are higher for beef stew in 19 and for pot roast in 33.
Every nutrient, side by side
Stew, beef is a mixed dish: USDA’s values assume a standard recipe, and yours may differ.
Stew, beef
Serving size 1 cup · 255 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 273 kcal (more) | |
| Protein | 22.3 g (more) | |
| Carbohydrates | 16 g (more) | |
| Fat | 12.9 g (more) | |
| Alcohol | 0 g | |
| Water | 200 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 4.92 g (more) | 25% |
| Monounsaturated fat | 5.61 g (more) | |
| Polyunsaturated fat | 0.53 g (more) | |
| Cholesterol | 68.8 mg (more) | 23% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | <0.01 g (more) | |
| SFA 12:0 (lauric) | 0.01 g (more) | |
| SFA 14:0 (myristic) | 0.36 g (more) | |
| SFA 16:0 (palmitic) | 2.81 g (more) | |
| SFA 18:0 (stearic) | 1.52 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.46 g (more) | |
| MUFA 18:1 (oleic) | 4.9 g (more) | |
| MUFA 20:1 (gadoleic) | 0.03 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.42 g (more) | |
| PUFA 18:3 (linolenic) | 0.07 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.04 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 3.31 g (more) | 12% |
| Sugars | 4 g (more) | |
| Vitamins | ||
| Vitamin A | 332 µg (more) | 37% |
| Retinol | 2.55 µg | |
| Beta-carotene | 3,264 µg (more) | |
| Alpha-carotene | 1,318 µg (more) | |
| Beta-cryptoxanthin | 7.65 µg (more) | |
| Lycopene | 1,377 µg (more) | |
| Lutein + zeaxanthin | 398 µg (more) | |
| Vitamin C | 17.8 mg (more) | 20% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.61 mg (more) | 4% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 15 µg (more) | 13% |
| Thiamin (B1) | 0.13 mg (more) | 11% |
| Riboflavin (B2) | 0.23 mg (more) | 18% |
| Niacin (B3) | 5.58 mg (more) | 35% |
| Vitamin B6 | 0.49 mg (more) | 29% |
| Folate | 38.2 µg (more) | |
| Folate, DFE | 38.2 µg (more) | 10% |
| Folate, food | 38.2 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 1.94 µg (more) | 81% |
| Vitamin B12, added | 0 µg | |
| Choline | 81.1 mg (more) | 15% |
| Minerals | ||
| Calcium | 43.3 mg (more) | 3% |
| Iron | 2.47 mg (more) | 14% |
| Magnesium | 40.8 mg (more) | 10% |
| Phosphorus | 217 mg (more) | 17% |
| Potassium | 648 mg (more) | 14% |
| Sodium | 783 mg (more) | 34% |
| Zinc | 5.18 mg | 47% |
| Copper | 0.18 mg (more) | 20% |
| Selenium | 18.6 µg | 34% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Beef, pot roast
Serving size 1 regular/thin slice · 60 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 151 kcal | |
| Protein | 17 g | |
| Carbohydrates | 0 g | |
| Fat | 9.24 g | |
| Alcohol | 0 g | |
| Water | 32.9 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 3.65 g | 18% |
| Monounsaturated fat | 4.33 g | |
| Polyunsaturated fat | 0.41 g | |
| Cholesterol | 60.6 mg | 20% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0.24 g | |
| SFA 16:0 (palmitic) | 2.02 g | |
| SFA 18:0 (stearic) | 1.27 g | |
| MUFA 16:1 (palmitoleic) | 0.28 g | |
| MUFA 18:1 (oleic) | 3.9 g | |
| MUFA 20:1 (gadoleic) | 0.02 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.35 g | |
| PUFA 18:3 (linolenic) | 0.02 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.04 g | |
| PUFA 20:5 n-3 (EPA) | <0.01 g (more) | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | <0.01 g (more) | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0 g | |
| Vitamins | ||
| Vitamin A | 3 µg | <1% |
| Retinol | 3 µg (more) | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.06 µg (more) | <1% |
| Vitamin E | 0.05 mg | <1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.96 µg | 1% |
| Thiamin (B1) | 0.04 mg | 3% |
| Riboflavin (B2) | 0.14 mg | 11% |
| Niacin (B3) | 2.21 mg | 14% |
| Vitamin B6 | 0.18 mg | 11% |
| Folate | 4.2 µg | |
| Folate, DFE | 4.2 µg | 1% |
| Folate, food | 4.2 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 1.91 µg | 80% |
| Vitamin B12, added | 0 µg | |
| Choline | 53.6 mg | 10% |
| Minerals | ||
| Calcium | 8.4 mg | 1% |
| Iron | 1.75 mg | 10% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 113 mg | 9% |
| Potassium | 169 mg | 4% |
| Sodium | 222 mg | 10% |
| Zinc | 6.12 mg (more) | 56% |
| Copper | 0.06 mg | 6% |
| Selenium | 19.7 µg (more) | 36% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Stew, beef
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 107 kcal | |
| Protein | 8.76 g | |
| Carbohydrates | 6.29 g (more) | |
| Fat | 5.07 g | |
| Alcohol | 0 g | |
| Water | 78.6 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 1.93 g | 10% |
| Monounsaturated fat | 2.2 g | |
| Polyunsaturated fat | 0.21 g | |
| Cholesterol | 27 mg | 9% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | <0.01 g (more) | |
| SFA 12:0 (lauric) | <0.01 g (more) | |
| SFA 14:0 (myristic) | 0.14 g | |
| SFA 16:0 (palmitic) | 1.1 g | |
| SFA 18:0 (stearic) | 0.6 g | |
| MUFA 16:1 (palmitoleic) | 0.18 g | |
| MUFA 18:1 (oleic) | 1.92 g | |
| MUFA 20:1 (gadoleic) | 0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.16 g | |
| PUFA 18:3 (linolenic) | 0.03 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.01 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.3 g (more) | 5% |
| Sugars | 1.57 g (more) | |
| Vitamins | ||
| Vitamin A | 130 µg (more) | 14% |
| Retinol | 1 µg | |
| Beta-carotene | 1,280 µg (more) | |
| Alpha-carotene | 517 µg (more) | |
| Beta-cryptoxanthin | 3 µg (more) | |
| Lycopene | 540 µg (more) | |
| Lutein + zeaxanthin | 156 µg (more) | |
| Vitamin C | 7 mg (more) | 8% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.24 mg (more) | 2% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 5.9 µg (more) | 5% |
| Thiamin (B1) | 0.05 mg | 4% |
| Riboflavin (B2) | 0.09 mg | 7% |
| Niacin (B3) | 2.19 mg | 14% |
| Vitamin B6 | 0.19 mg | 11% |
| Folate | 15 µg (more) | |
| Folate, DFE | 15 µg (more) | 4% |
| Folate, food | 15 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0.76 µg | 32% |
| Vitamin B12, added | 0 µg | |
| Choline | 31.8 mg | 6% |
| Minerals | ||
| Calcium | 17 mg (more) | 1% |
| Iron | 0.97 mg | 5% |
| Magnesium | 16 mg | 4% |
| Phosphorus | 85 mg | 7% |
| Potassium | 254 mg | 5% |
| Sodium | 307 mg | 13% |
| Zinc | 2.03 mg | 18% |
| Copper | 0.07 mg | 8% |
| Selenium | 7.3 µg | 13% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Beef, pot roast
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 251 kcal (more) | |
| Protein | 28.4 g (more) | |
| Carbohydrates | 0 g | |
| Fat | 15.4 g (more) | |
| Alcohol | 0 g | |
| Water | 54.9 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 6.08 g (more) | 30% |
| Monounsaturated fat | 7.22 g (more) | |
| Polyunsaturated fat | 0.68 g (more) | |
| Cholesterol | 101 mg (more) | 34% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0.4 g (more) | |
| SFA 16:0 (palmitic) | 3.36 g (more) | |
| SFA 18:0 (stearic) | 2.12 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.47 g (more) | |
| MUFA 18:1 (oleic) | 6.5 g (more) | |
| MUFA 20:1 (gadoleic) | 0.04 g (more) | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.58 g (more) | |
| PUFA 18:3 (linolenic) | 0.03 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.06 g (more) | |
| PUFA 20:5 n-3 (EPA) | <0.01 g (more) | |
| PUFA 22:5 n-3 (DPA) | <0.01 g | |
| PUFA 22:6 n-3 (DHA) | <0.01 g (more) | |
| Carbohydrates | ||
| Fiber | 0 g | 0% |
| Sugars | 0 g | |
| Vitamins | ||
| Vitamin A | 5 µg | 1% |
| Retinol | 5 µg (more) | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0.1 µg (more) | 1% |
| Vitamin E | 0.08 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 1.6 µg | 1% |
| Thiamin (B1) | 0.07 mg (more) | 6% |
| Riboflavin (B2) | 0.23 mg (more) | 18% |
| Niacin (B3) | 3.69 mg (more) | 23% |
| Vitamin B6 | 0.3 mg (more) | 18% |
| Folate | 7 µg | |
| Folate, DFE | 7 µg | 2% |
| Folate, food | 7 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 3.18 µg (more) | 133% |
| Vitamin B12, added | 0 µg | |
| Choline | 89.4 mg (more) | 16% |
| Minerals | ||
| Calcium | 14 mg | 1% |
| Iron | 2.91 mg (more) | 16% |
| Magnesium | 20 mg (more) | 5% |
| Phosphorus | 188 mg (more) | 15% |
| Potassium | 282 mg (more) | 6% |
| Sodium | 370 mg (more) | 16% |
| Zinc | 10.2 mg (more) | 93% |
| Copper | 0.09 mg (more) | 10% |
| Selenium | 32.9 µg (more) | 60% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Beef stew is FNDDS’s “Stew, beef” and pot roast is “Beef, pot roast”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.