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  6. Welsh onion vs. Pot roast

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

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

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

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

Infographic

Welsh onion vs Pot roast 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 16% 5.4% 19% 46% 23% 14% 21% 2.2% 18% 3.3%
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%
Contains more MagnesiumMagnesium +21.1%
Contains more CalciumCalcium +12.5%
Contains less SodiumSodium -63.8%
Contains more ManganeseManganese +1270%
Contains more IronIron +98.4%
Contains more CopperCopper +41.4%
Contains more ZincZinc +1180.8%
Contains more PhosphorusPhosphorus +255.1%
Contains more SeleniumSelenium +4400%
~equal in Potassium ~231mg

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 90% 0% 10% 0% 13% 21% 7.5% 10% 17% 0% 484% 12% 2.9%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +10644.4%
Contains more FolateFolate +77.8%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.51mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 6.5 g
Water: 90.5 g
Other: 0.7 g
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +74.4%
Contains more OtherOther +-7100%
Contains more ProteinProtein +1423.2%
Contains more FatsFats +4692.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 20% 56%
Saturated fat: Sat. Fat 0.067 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.156 g
46% 50% 4%
Saturated fat: Sat. Fat 7.548 g
Monounsaturated fat: Mono. Fat 8.175 g
Polyunsaturated fat: Poly. Fat 0.708 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +14498.2%
Contains more Poly. FatPolyunsaturated fat +353.8%

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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. Welsh onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients
  2. Pot roast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170213/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.