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  6. Pot roast vs. Welsh onion

Pot roast vs. Welsh onion — In-Depth Nutrition Comparison

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What are the main differences between pot roast and welsh onion?

  • Pot roast is richer in vitamin B12, zinc, selenium, vitamin B3, and choline, yet welsh onion is richer in vitamin K, vitamin C, and vitamin A.
  • Welsh onion's daily need coverage for vitamin K is 160% higher.
  • Welsh onion contains less cholesterol.
  • Pot roast has a lower glycemic index than welsh onion.

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

Infographic

Pot roast vs Welsh 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.
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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
Contains more IronIron +98.4%
Contains more CopperCopper +41.4%
Contains more ZincZinc +1180.8%
Contains more PhosphorusPhosphorus +255.1%
Contains more SeleniumSelenium +4400%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +12.5%
Contains less SodiumSodium -63.8%
Contains more ManganeseManganese +1270%
~equal in Potassium ~212mg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +18%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +926.3%
Contains more Vitamin B5Vitamin B5 +237.9%
Contains more Vitamin B6Vitamin B6 +293.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +1979.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +10644.4%
Contains more FolateFolate +77.8%
~equal in Vitamin A ~µg
~equal in Vitamin E ~0.51mg

All nutrients comparison - raw data values

Nutrient Pot roast Welsh onion DV% diff.
Vitamin K 1.8µg 193.4µg 160%
Vitamin B12 2.13µg 0µg 89%
Zinc 6.66mg 0.52mg 56%
Protein 28.94g 1.9g 54%
Selenium 27µg 0.6µg 48%
Cholesterol 116mg 0mg 39%
Saturated fat 7.548g 0.067g 34%
Vitamin C 0mg 27mg 30%
Fats 19.17g 0.4g 29%
Vitamin B3 4.105mg 0.4mg 23%
Monounsaturated fat 8.175g 0.056g 20%
Choline 110.2mg 5.3mg 19%
Phosphorus 174mg 49mg 18%
Vitamin B6 0.283mg 0.072mg 16%
Iron 2.42mg 1.22mg 15%
Calories 297kcal 34kcal 13%
Fiber 0g 2.4g 10%
Vitamin B5 0.571mg 0.169mg 8%
Vitamin B2 0.171mg 0.09mg 6%
Manganese 0.01mg 0.137mg 6%
Polyunsaturated fat 0.708g 0.156g 4%
Copper 0.099mg 0.07mg 3%
Carbs 0g 6.5g 2%
Folate 9µg 16µg 2%
Vitamin B1 0.059mg 0.05mg 1%
Potassium 231mg 212mg 1%
Magnesium 19mg 23mg 1%
Sodium 47mg 17mg 1%
Vitamin D 8IU 0IU 1%
Vitamin D 0.2µg 0µg 1%
Net carbs 0g 4.1g N/A
Calcium 16mg 18mg 0%
Sugar 0g 2.18g N/A
Vitamin E 0.51mg 0.51mg 0%
Tryptophan 0.19mg 0.021mg 0%
Threonine 1.156mg 0.074mg 0%
Isoleucine 1.317mg 0.081mg 0%
Leucine 2.302mg 0.113mg 0%
Lysine 2.446mg 0.095mg 0%
Methionine 0.754mg 0.021mg 0%
Phenylalanine 1.143mg 0.061mg 0%
Valine 1.436mg 0.084mg 0%
Histidine 0.924mg 0.033mg 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
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
Contains more ProteinProtein +1423.2%
Contains more FatsFats +4692.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +74.4%
~equal in Other ~0.7g

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% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
Contains more Mono. FatMonounsaturated fat +14498.2%
Contains more Poly. FatPolyunsaturated fat +353.8%
Contains less Sat. FatSaturated fat -99.1%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/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.