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Pacific saury raw vs. Pot roast — In-Depth Nutrition Comparison

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A recap on differences between pacific saury raw and pot roast

  • Pacific saury raw has more vitamin D and manganese; however, pot roast is higher in zinc, selenium, iron, vitamin B6, vitamin B3, and vitamin B2.
  • Pot roast covers your daily zinc needs 54% more than pacific saury raw.
  • Pot roast contains 24 times less manganese than pacific saury raw. Pacific saury raw contains 0.24mg of manganese, while pot roast contains 0.01mg.
  • Pacific saury raw has less cholesterol.

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

Infographic

Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
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 +63.2%
Contains more CalciumCalcium +256.3%
Contains more PotassiumPotassium +12.1%
Contains more PhosphorusPhosphorus +26.4%
Contains less SodiumSodium -17%
Contains more ManganeseManganese +2300%
Contains more IronIron +340%
Contains more CopperCopper +94.1%
Contains more ZincZinc +894%
Contains more SeleniumSelenium +114.3%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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 AVitamin A +∞%
Contains more Vitamin DVitamin D +1150%
Contains more Vitamin B5Vitamin B5 +31.3%
Contains more FolateFolate +66.7%
Contains more Vitamin EVitamin E +155%
Contains more Vitamin B2Vitamin B2 +171.4%
Contains more Vitamin B3Vitamin B3 +78.5%
Contains more Vitamin B6Vitamin B6 +141.9%
Contains more Vitamin KVitamin K +1700%
Contains more CholineCholine +69.5%
~equal in Vitamin B1 ~0.059mg
~equal in Vitamin B12 ~2.13µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 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 +52.1%
Contains more OtherOther +-11400%
Contains more ProteinProtein +50.3%
Contains more FatsFats +2678.3%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 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 -98.4%
Contains more Mono. FatMonounsaturated fat +5107%
Contains more Poly. FatPolyunsaturated fat +250.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pacific saury raw Pot roast
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pacific saury raw Pot roast DV% diff.
Zinc 0.67mg 6.66mg 54%
Saturated fat 0.118g 7.548g 34%
Fats 0.69g 19.17g 28%
Cholesterol 39mg 116mg 26%
Selenium 12.6µg 27µg 26%
Iron 0.55mg 2.42mg 23%
Monounsaturated fat 0.157g 8.175g 20%
Protein 19.26g 28.94g 19%
Vitamin B6 0.117mg 0.283mg 13%
Vitamin D 2.5µg 0.2µg 12%
Vitamin B3 2.3mg 4.105mg 11%
Vitamin D 99IU 8IU 11%
Manganese 0.24mg 0.01mg 10%
Calories 88kcal 297kcal 10%
Vitamin B2 0.063mg 0.171mg 8%
Choline 65mg 110.2mg 8%
Phosphorus 220mg 174mg 7%
Copper 0.051mg 0.099mg 5%
Vitamin B12 2µg 2.13µg 5%
Vitamin C 3.8mg 0mg 4%
Vitamin B5 0.75mg 0.571mg 4%
Calcium 57mg 16mg 4%
Magnesium 31mg 19mg 3%
Polyunsaturated fat 0.202g 0.708g 3%
Vitamin E 0.2mg 0.51mg 2%
Vitamin A 21µg 0µg 2%
Folate 15µg 9µg 2%
Vitamin K 0.1µg 1.8µg 1%
Potassium 259mg 231mg 1%
Sodium 39mg 47mg 0%
Vitamin B1 0.058mg 0.059mg 0%
Tryptophan 0.216mg 0.19mg 0%
Threonine 0.844mg 1.156mg 0%
Isoleucine 0.887mg 1.317mg 0%
Leucine 1.565mg 2.302mg 0%
Lysine 1.768mg 2.446mg 0%
Methionine 0.57mg 0.754mg 0%
Phenylalanine 0.752mg 1.143mg 0%
Valine 0.992mg 1.436mg 0%
Histidine 0.567mg 0.924mg 0%
Omega-3 - EPA 0.033g 0g N/A
Omega-3 - DHA 0.074g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury raw Pot roast
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

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
39%
Pacific saury raw
45%
Pot roast
Minerals Daily Need Coverage Score
32%
Pacific saury raw
57%
Pot roast

Comparison summary

Which food is lower in Cholesterol?
Pacific saury raw
Pacific saury raw is lower in Cholesterol (difference - 77mg)
Which food contains less Sodium?
Pacific saury raw
Pacific saury raw contains less Sodium (difference - 8mg)
Which food is lower in Saturated fat?
Pacific saury raw
Pacific saury raw is lower in Saturated fat (difference - 7.43g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.