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  6. Pot roast vs. Onion

Pot roast vs. Onion — In-Depth Nutrition Comparison

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A recap on differences between Pot roast and Onion

  • Onion has less Vitamin B12, Zinc, Selenium, Iron, Vitamin B3, Phosphorus, Choline, and Vitamin B6.
  • Pot roast covers your daily Vitamin B12 needs 89% more than Onion.

Food varieties used in this article are Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Onions, raw.

Infographic

Pot roast vs Onion 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
7
:
3
Onion
Onion
Contains more Iron +1052.4%
Contains more Magnesium +90%
Contains more Phosphorus +500%
Contains more Potassium +58.2%
Contains more Zinc +3817.6%
Contains more Copper +153.8%
Contains more Selenium +5300%
Contains more Calcium +43.8%
Contains less Sodium -91.5%
Contains more Manganese +1190%
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Onion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 8% 8% 13% 13% 1% 5% 14% 17% 3%
Contains more Iron +1052.4%
Contains more Magnesium +90%
Contains more Phosphorus +500%
Contains more Potassium +58.2%
Contains more Zinc +3817.6%
Contains more Copper +153.8%
Contains more Selenium +5300%
Contains more Calcium +43.8%
Contains less Sodium -91.5%
Contains more Manganese +1190%

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
:
3
Onion
Onion
Contains more Vitamin E +2450%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +28.3%
Contains more Vitamin B2 +533.3%
Contains more Vitamin B3 +3438.8%
Contains more Vitamin B5 +364.2%
Contains more Vitamin B6 +135.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +350%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +111.1%
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%
Onion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin E +2450%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +28.3%
Contains more Vitamin B2 +533.3%
Contains more Vitamin B3 +3438.8%
Contains more Vitamin B5 +364.2%
Contains more Vitamin B6 +135.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +350%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +111.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pot roast
Pot roast
2
:
3
Onion
Onion
Contains more Protein +2530.9%
Contains more Fats +19070%
Contains more Carbs +∞%
Contains more Water +71.7%
Equal in Other - 0.35
Pot roast
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Onion
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more Protein +2530.9%
Contains more Fats +19070%
Contains more Carbs +∞%
Contains more Water +71.7%
Equal in Other - 0.35

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pot roast
Pot roast
2
:
1
Onion
Onion
Contains more Monounsaturated Fat +62784.6%
Contains more Polyunsaturated fat +4064.7%
Contains less Saturated Fat -99.4%
Pot roast
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Onion
58% 18% 24%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g
Contains more Monounsaturated Fat +62784.6%
Contains more Polyunsaturated fat +4064.7%
Contains less Saturated Fat -99.4%

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 Onion
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 Onion Opinion
Net carbs 0g 7.64g Onion
Protein 28.94g 1.1g Pot roast
Fats 19.17g 0.1g Pot roast
Carbs 0g 9.34g Onion
Calories 297kcal 40kcal Pot roast
Fructose 1.29g Onion
Sugar 0g 4.24g Pot roast
Fiber 0g 1.7g Onion
Calcium 16mg 23mg Onion
Iron 2.42mg 0.21mg Pot roast
Magnesium 19mg 10mg Pot roast
Phosphorus 174mg 29mg Pot roast
Potassium 231mg 146mg Pot roast
Sodium 47mg 4mg Onion
Zinc 6.66mg 0.17mg Pot roast
Copper 0.099mg 0.039mg Pot roast
Manganese 0.01mg 0.129mg Onion
Selenium 27µg 0.5µg Pot roast
Vitamin A 0IU 2IU Onion
Vitamin E 0.51mg 0.02mg Pot roast
Vitamin D 8IU 0IU Pot roast
Vitamin D 0.2µg 0µg Pot roast
Vitamin C 0mg 7.4mg Onion
Vitamin B1 0.059mg 0.046mg Pot roast
Vitamin B2 0.171mg 0.027mg Pot roast
Vitamin B3 4.105mg 0.116mg Pot roast
Vitamin B5 0.571mg 0.123mg Pot roast
Vitamin B6 0.283mg 0.12mg Pot roast
Folate 9µg 19µg Onion
Vitamin B12 2.13µg 0µg Pot roast
Vitamin K 1.8µg 0.4µg Pot roast
Tryptophan 0.19mg 0.014mg Pot roast
Threonine 1.156mg 0.021mg Pot roast
Isoleucine 1.317mg 0.014mg Pot roast
Leucine 2.302mg 0.025mg Pot roast
Lysine 2.446mg 0.039mg Pot roast
Methionine 0.754mg 0.002mg Pot roast
Phenylalanine 1.143mg 0.025mg Pot roast
Valine 1.436mg 0.021mg Pot roast
Histidine 0.924mg 0.014mg Pot roast
Cholesterol 116mg 0mg Onion
Saturated Fat 7.548g 0.042g Onion
Monounsaturated Fat 8.175g 0.013g Pot roast
Polyunsaturated fat 0.708g 0.017g Pot roast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Onion
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
8%
Onion
Minerals Daily Need Coverage Score
57%
Pot roast
8%
Onion

Comparison summary

Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 4.24g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 15)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $0.2)
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?
Onion
Onion contains less Sodium (difference - 43mg)
Which food is lower in Cholesterol?
Onion
Onion is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 7.506g)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.