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Pot roast vs. Mackerel — In-Depth Nutrition Comparison

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Significant differences between pot roast and mackerel

  • Pot roast has more zinc; however, mackerel is richer in vitamin B12, selenium, magnesium, vitamin B2, vitamin B3, phosphorus, and vitamin B6.
  • Mackerel covers your daily vitamin B12 needs 703% more than pot roast.
  • Mackerel has 7 times less zinc than pot roast. Pot roast has 6.66mg of zinc, while mackerel has 0.94mg.
  • Mackerel contains less saturated fat.

Specific food types used in this comparison are Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Pot roast vs Mackerel infographic
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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 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more IronIron +54.1%
Contains more ZincZinc +608.5%
Contains less SodiumSodium -43.4%
Contains more MagnesiumMagnesium +410.5%
Contains more PotassiumPotassium +73.6%
Contains more PhosphorusPhosphorus +59.8%
Contains more ManganeseManganese +100%
Contains more SeleniumSelenium +91.1%
~equal in Calcium ~15mg
~equal in Copper ~0.094mg

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 1.3% 18% 0% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +350%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +169.5%
Contains more Vitamin B2Vitamin B2 +140.9%
Contains more Vitamin B3Vitamin B3 +66.9%
Contains more Vitamin B5Vitamin B5 +73.4%
Contains more Vitamin B6Vitamin B6 +62.5%
Contains more Vitamin B12Vitamin B12 +792%

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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more ProteinProtein +21.3%
~equal in Fats ~17.81g
~equal in Carbs ~0g
~equal in Water ~53.27g
~equal in Other ~5.07g

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
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains more Mono. FatMonounsaturated fat +16.7%
Contains less Sat. FatSaturated fat -44.7%
Contains more Poly. FatPolyunsaturated fat +507.3%

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 Mackerel
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pot roast Mackerel DV% diff.
Vitamin B12 2.13µg 19µg 703%
Zinc 6.66mg 0.94mg 52%
Selenium 27µg 51.6µg 45%
Polyunsaturated fat 0.708g 4.3g 24%
Choline 110.2mg 20%
Vitamin B2 0.171mg 0.412mg 19%
Magnesium 19mg 97mg 19%
Vitamin B3 4.105mg 6.85mg 17%
Saturated fat 7.548g 4.176g 15%
Phosphorus 174mg 278mg 15%
Vitamin B6 0.283mg 0.46mg 14%
Cholesterol 116mg 75mg 14%
Iron 2.42mg 1.57mg 11%
Protein 28.94g 23.85g 10%
Vitamin B5 0.571mg 0.99mg 8%
Vitamin B1 0.059mg 0.159mg 8%
Vitamin A 0µg 54µg 6%
Potassium 231mg 401mg 5%
Vitamin E 0.51mg 3%
Monounsaturated fat 8.175g 7.006g 3%
Folate 9µg 2µg 2%
Vitamin K 1.8µg 2%
Calories 297kcal 262kcal 2%
Sodium 47mg 83mg 2%
Fats 19.17g 17.81g 2%
Vitamin D 0.2µg 1%
Copper 0.099mg 0.094mg 1%
Vitamin D 8IU 1%
Vitamin C 0mg 0.4mg 0%
Calcium 16mg 15mg 0%
Manganese 0.01mg 0.02mg 0%
Tryptophan 0.19mg 0.267mg 0%
Threonine 1.156mg 1.045mg 0%
Isoleucine 1.317mg 1.099mg 0%
Leucine 2.302mg 1.938mg 0%
Lysine 2.446mg 2.19mg 0%
Methionine 0.754mg 0.706mg 0%
Phenylalanine 1.143mg 0.931mg 0%
Valine 1.436mg 1.228mg 0%
Histidine 0.924mg 0.702mg 0%
Omega-3 - EPA 0g 0.504g N/A
Omega-3 - DHA 0g 0.699g N/A
Omega-3 - DPA 0g 0.106g N/A

Which food is preferable for your diet?

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

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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
45%
Pot roast
217%
Mackerel
Minerals Daily Need Coverage Score
57%
Pot roast
64%
Mackerel

Comparison summary

Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 36mg)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $7)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 41mg)
Which food is lower in Sugar?
Mackerel
Mackerel is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Mackerel
Mackerel is lower in Saturated fat (difference - 3.372g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.