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  6. Pot roast vs. Melon

Pot roast vs. Melon — In-Depth Nutrition Comparison

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What are the main differences between Pot roast and Melon?

  • Pot roast is richer in Vitamin B12, Zinc, Selenium, Iron, Vitamin B3, Phosphorus, and Choline, yet Melon is richer in Vitamin C.
  • Pot roast's daily need coverage for Vitamin B12 is 89% higher.

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

Infographic

Pot roast vs Melon 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.
Pot roast
Pot roast
8
:
2
Melon
Melon
Contains more Calcium +45.5%
Contains more Iron +611.8%
Contains more Magnesium +72.7%
Contains more Phosphorus +3380%
Contains more Potassium +26.9%
Contains more Zinc +9414.3%
Contains more Copper +65%
Contains more Selenium +6650%
Contains less Sodium -80.9%
Contains more Manganese +250%
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Melon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 13% 8% 3% 17% 2% 2% 20% 5% 3%
Contains more Calcium +45.5%
Contains more Iron +611.8%
Contains more Magnesium +72.7%
Contains more Phosphorus +3380%
Contains more Potassium +26.9%
Contains more Zinc +9414.3%
Contains more Copper +65%
Contains more Selenium +6650%
Contains less Sodium -80.9%
Contains more Manganese +250%

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.
Pot roast
Pot roast
9
:
2
Melon
Melon
Contains more Vitamin E +920%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +293.3%
Contains more Vitamin B2 +451.6%
Contains more Vitamin B3 +1669.4%
Contains more Vitamin B5 +579.8%
Contains more Vitamin B6 +73.6%
Contains more Folate +12.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +38.9%
Pot roast
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 6% 0% 15% 40% 77% 35% 66% 7% 267% 5%
Melon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 73% 4% 8% 5% 6% 38% 6% 0% 7%
Contains more Vitamin E +920%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +293.3%
Contains more Vitamin B2 +451.6%
Contains more Vitamin B3 +1669.4%
Contains more Vitamin B5 +579.8%
Contains more Vitamin B6 +73.6%
Contains more Folate +12.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +38.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pot roast
Pot roast
2
:
3
Melon
Melon
Contains more Protein +2507.2%
Contains more Fats +19070%
Contains more Carbs +∞%
Contains more Water +77%
Equal in Other - 0.36
Pot roast
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Melon
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Contains more Protein +2507.2%
Contains more Fats +19070%
Contains more Carbs +∞%
Contains more Water +77%
Equal in Other - 0.36

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pot roast
Pot roast
2
:
1
Melon
Melon
Contains more Monounsaturated Fat +408650%
Contains more Polyunsaturated fat +1715.4%
Contains less Saturated Fat -99.7%
Pot roast
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Melon
38% 3% 59%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +408650%
Contains more Polyunsaturated fat +1715.4%
Contains less Saturated Fat -99.7%

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 Melon
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok

All nutrients comparison - raw data values

Nutrient Pot roast Melon Opinion
Net carbs 0g 5.68g Melon
Protein 28.94g 1.11g Pot roast
Fats 19.17g 0.1g Pot roast
Carbs 0g 6.58g Melon
Calories 297kcal 28kcal Pot roast
Sugar 0g 5.69g Pot roast
Fiber 0g 0.9g Melon
Calcium 16mg 11mg Pot roast
Iron 2.42mg 0.34mg Pot roast
Magnesium 19mg 11mg Pot roast
Phosphorus 174mg 5mg Pot roast
Potassium 231mg 182mg Pot roast
Sodium 47mg 9mg Melon
Zinc 6.66mg 0.07mg Pot roast
Copper 0.099mg 0.06mg Pot roast
Manganese 0.01mg 0.035mg Melon
Selenium 27µg 0.4µg Pot roast
Vitamin E 0.51mg 0.05mg Pot roast
Vitamin D 8IU 0IU Pot roast
Vitamin D 0.2µg 0µg Pot roast
Vitamin C 0mg 21.8mg Melon
Vitamin B1 0.059mg 0.015mg Pot roast
Vitamin B2 0.171mg 0.031mg Pot roast
Vitamin B3 4.105mg 0.232mg Pot roast
Vitamin B5 0.571mg 0.084mg Pot roast
Vitamin B6 0.283mg 0.163mg Pot roast
Folate 9µg 8µg Pot roast
Vitamin B12 2.13µg 0µg Pot roast
Vitamin K 1.8µg 2.5µg Melon
Tryptophan 0.19mg Pot roast
Threonine 1.156mg Pot roast
Isoleucine 1.317mg Pot roast
Leucine 2.302mg Pot roast
Lysine 2.446mg Pot roast
Methionine 0.754mg Pot roast
Phenylalanine 1.143mg Pot roast
Valine 1.436mg Pot roast
Histidine 0.924mg Pot roast
Cholesterol 116mg 0mg Melon
Saturated Fat 7.548g 0.025g Melon
Monounsaturated Fat 8.175g 0.002g Pot roast
Polyunsaturated fat 0.708g 0.039g Pot roast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Melon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
44%
Pot roast
12%
Melon
Minerals Daily Need Coverage Score
57%
Pot roast
7%
Melon

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 5.69g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 62)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $0.6)
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 contains less Sodium?
Melon
Melon contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Melon
Melon is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Melon
Melon is lower in Saturated Fat (difference - 7.523g)

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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.