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  6. Halibut raw vs. Pot roast

Halibut raw vs. Pot roast — In-Depth Nutrition Comparison

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Differences between halibut raw and pot roast

  • Halibut raw has more vitamin D, selenium, and vitamin B6, while pot roast has more zinc, vitamin B12, iron, vitamin B3, and choline.
  • Halibut raw's daily need coverage for vitamin D is 181% higher.
  • The amount of cholesterol in halibut raw is lower.

The food types used in this comparison are Fish, halibut, Greenland, raw and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.

Infographic

Halibut raw 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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
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 +36.8%
Contains more PotassiumPotassium +16%
Contains more ManganeseManganese +20%
Contains more SeleniumSelenium +35.2%
Contains more CalciumCalcium +433.3%
Contains more IronIron +266.7%
Contains more CopperCopper +230%
Contains more ZincZinc +1565%
Contains less SodiumSodium -41.3%
~equal in Phosphorus ~174mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
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 AVitamin A +∞%
Contains more Vitamin EVitamin E +43.1%
Contains more Vitamin DVitamin D +13600%
Contains more Vitamin B6Vitamin B6 +48.4%
Contains more Vitamin B2Vitamin B2 +113.8%
Contains more Vitamin B3Vitamin B3 +173.7%
Contains more Vitamin B5Vitamin B5 +128.4%
Contains more Vitamin B12Vitamin B12 +113%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +800%
Contains more CholineCholine +78.3%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.059mg

All nutrients comparison - raw data values

Nutrient Halibut raw Pot roast DV% diff.
Vitamin D 1097IU 8IU 136%
Vitamin D 27.4µg 0.2µg 136%
Zinc 0.4mg 6.66mg 57%
Vitamin B12 1µg 2.13µg 47%
Protein 14.37g 28.94g 29%
Cholesterol 46mg 116mg 23%
Saturated fat 2.419g 7.548g 23%
Iron 0.66mg 2.42mg 22%
Selenium 36.5µg 27µg 17%
Vitamin B3 1.5mg 4.105mg 16%
Vitamin B6 0.42mg 0.283mg 11%
Choline 61.8mg 110.2mg 9%
Fats 13.84g 19.17g 8%
Copper 0.03mg 0.099mg 8%
Vitamin B2 0.08mg 0.171mg 7%
Calories 186kcal 297kcal 6%
Vitamin B5 0.25mg 0.571mg 6%
Polyunsaturated fat 1.367g 0.708g 4%
Vitamin A 14µg 0µg 2%
Folate 1µg 9µg 2%
Magnesium 26mg 19mg 2%
Monounsaturated fat 8.378g 8.175g 1%
Vitamin E 0.73mg 0.51mg 1%
Sodium 80mg 47mg 1%
Phosphorus 164mg 174mg 1%
Potassium 268mg 231mg 1%
Vitamin K 0.1µg 1.8µg 1%
Calcium 3mg 16mg 1%
Manganese 0.012mg 0.01mg 0%
Vitamin B1 0.06mg 0.059mg 0%
Tryptophan 0.161mg 0.19mg 0%
Threonine 0.63mg 1.156mg 0%
Isoleucine 0.662mg 1.317mg 0%
Leucine 1.168mg 2.302mg 0%
Lysine 1.32mg 2.446mg 0%
Methionine 0.425mg 0.754mg 0%
Phenylalanine 0.561mg 1.143mg 0%
Valine 0.74mg 1.436mg 0%
Histidine 0.423mg 0.924mg 0%
Omega-3 - EPA 0.526g 0g N/A
Omega-3 - DHA 0.393g 0g N/A
Omega-3 - DPA 0.089g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
29% 19% 52%
Protein: 28.94 g
Fats: 19.17 g
Carbs: 0 g
Water: 51.9 g
Other: 0 g
Contains more WaterWater +35.4%
Contains more OtherOther +-15300%
Contains more ProteinProtein +101.4%
Contains more FatsFats +38.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 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 -68%
Contains more Poly. FatPolyunsaturated fat +93.1%
~equal in Monounsaturated fat ~8.175g

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.