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  6. Pot roast vs. Scallion

Pot roast vs. Scallion — In-Depth Nutrition Comparison

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The main differences between Pot roast and Scallion

  • Pot roast has more Vitamin B12, Zinc, Selenium, Vitamin B3, Phosphorus, and Choline, however, Scallion has more Vitamin K, and Vitamin C.
  • Daily need coverage for Vitamin K from Scallion is 171% higher.
  • Scallion is lower in Cholesterol.

Food types used in this article are Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Onions, spring or scallions (includes tops and bulb), raw.

Infographic

Pot roast vs Scallion 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
5
:
5
Scallion
Scallion
Contains more Iron +63.5%
Contains more Phosphorus +370.3%
Contains more Zinc +1607.7%
Contains more Copper +19.3%
Contains more Selenium +4400%
Contains more Calcium +350%
Contains more Potassium +19.5%
Contains less Sodium -66%
Contains more Manganese +1500%
Equal in Magnesium - 20
Pot roast
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 91% 14% 75% 21% 7% 182% 33% 2% 148%
Scallion
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 56% 15% 16% 25% 3% 11% 28% 21% 4%
Contains more Iron +63.5%
Contains more Phosphorus +370.3%
Contains more Zinc +1607.7%
Contains more Copper +19.3%
Contains more Selenium +4400%
Contains more Calcium +350%
Contains more Potassium +19.5%
Contains less Sodium -66%
Contains more Manganese +1500%
Equal in Magnesium - 20

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
7
:
5
Scallion
Scallion
Contains more Vitamin D +∞%
Contains more Vitamin B2 +113.8%
Contains more Vitamin B3 +681.9%
Contains more Vitamin B5 +661.3%
Contains more Vitamin B6 +363.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +611.1%
Contains more Vitamin K +11400%
Equal in Vitamin E - 0.55
Equal in Vitamin B1 - 0.055
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%
Scallion
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 60% 11% 0% 63% 14% 19% 10% 5% 15% 48% 0% 518%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +113.8%
Contains more Vitamin B3 +681.9%
Contains more Vitamin B5 +661.3%
Contains more Vitamin B6 +363.9%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Folate +611.1%
Contains more Vitamin K +11400%
Equal in Vitamin E - 0.55
Equal in Vitamin B1 - 0.055

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pot roast
Pot roast
2
:
3
Scallion
Scallion
Contains more Protein +1481.4%
Contains more Fats +9989.5%
Contains more Carbs +∞%
Contains more Water +73.1%
Equal in Other - 0.81
Pot roast
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Scallion
2% 7% 90%
Protein: 1.83 g
Fats: 0.19 g
Carbs: 7.34 g
Water: 89.83 g
Other: 0.81 g
Contains more Protein +1481.4%
Contains more Fats +9989.5%
Contains more Carbs +∞%
Contains more Water +73.1%
Equal in Other - 0.81

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pot roast
Pot roast
2
:
1
Scallion
Scallion
Contains more Monounsaturated Fat +30177.8%
Contains more Polyunsaturated fat +856.8%
Contains less Saturated Fat -99.6%
Pot roast
46% 50% 4%
Saturated Fat: 7.548 g
Monounsaturated Fat: 8.175 g
Polyunsaturated fat: 0.708 g
Scallion
24% 20% 56%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.027 g
Polyunsaturated fat: 0.074 g
Contains more Monounsaturated Fat +30177.8%
Contains more Polyunsaturated fat +856.8%
Contains less Saturated Fat -99.6%

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

All nutrients comparison - raw data values

Nutrient Pot roast Scallion Opinion
Net carbs 0g 4.74g Scallion
Protein 28.94g 1.83g Pot roast
Fats 19.17g 0.19g Pot roast
Carbs 0g 7.34g Scallion
Calories 297kcal 32kcal Pot roast
Sugar 0g 2.33g Pot roast
Fiber 0g 2.6g Scallion
Calcium 16mg 72mg Scallion
Iron 2.42mg 1.48mg Pot roast
Magnesium 19mg 20mg Scallion
Phosphorus 174mg 37mg Pot roast
Potassium 231mg 276mg Scallion
Sodium 47mg 16mg Scallion
Zinc 6.66mg 0.39mg Pot roast
Copper 0.099mg 0.083mg Pot roast
Manganese 0.01mg 0.16mg Scallion
Selenium 27µg 0.6µg Pot roast
Vitamin A 0IU 997IU Scallion
Vitamin A RAE 0µg 50µg Scallion
Vitamin E 0.51mg 0.55mg Scallion
Vitamin D 8IU 0IU Pot roast
Vitamin D 0.2µg 0µg Pot roast
Vitamin C 0mg 18.8mg Scallion
Vitamin B1 0.059mg 0.055mg Pot roast
Vitamin B2 0.171mg 0.08mg Pot roast
Vitamin B3 4.105mg 0.525mg Pot roast
Vitamin B5 0.571mg 0.075mg Pot roast
Vitamin B6 0.283mg 0.061mg Pot roast
Folate 9µg 64µg Scallion
Vitamin B12 2.13µg 0µg Pot roast
Vitamin K 1.8µg 207µg Scallion
Tryptophan 0.19mg 0.02mg Pot roast
Threonine 1.156mg 0.072mg Pot roast
Isoleucine 1.317mg 0.077mg Pot roast
Leucine 2.302mg 0.109mg Pot roast
Lysine 2.446mg 0.091mg Pot roast
Methionine 0.754mg 0.02mg Pot roast
Phenylalanine 1.143mg 0.059mg Pot roast
Valine 1.436mg 0.081mg Pot roast
Histidine 0.924mg 0.032mg Pot roast
Cholesterol 116mg 0mg Scallion
Saturated Fat 7.548g 0.032g Scallion
Monounsaturated Fat 8.175g 0.027g Pot roast
Polyunsaturated fat 0.708g 0.074g Pot roast

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Scallion
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
63%
Scallion
Minerals Daily Need Coverage Score
57%
Pot roast
20%
Scallion

Comparison summary

Which food contains less Sodium?
Scallion
Scallion contains less Sodium (difference - 31mg)
Which food is lower in Cholesterol?
Scallion
Scallion is lower in Cholesterol (difference - 116mg)
Which food is lower in Saturated Fat?
Scallion
Scallion is lower in Saturated Fat (difference - 7.516g)
Which food is lower in Sugar?
Pot roast
Pot roast is lower in Sugar (difference - 2.33g)
Which food is lower in glycemic index?
Pot roast
Pot roast is lower in glycemic index (difference - 32)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $0.2)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Scallion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170005/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.