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  6. Pot roast vs. Salmon raw

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

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How are pot roast and salmon raw different?

  • Pot roast is higher in zinc and iron; however, salmon raw is richer in vitamin B12, vitamin B6, vitamin B3, vitamin B5, selenium, and copper.
  • Daily need coverage for zinc for pot roast is 55% higher.
  • Pot roast contains 8 times more saturated fat than salmon raw. While pot roast contains 7.548g of saturated fat, salmon raw contains only 0.981g.

Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised and Fish, salmon, Atlantic, wild, raw are the varieties used in this article.

Infographic

Pot roast vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +33.3%
Contains more IronIron +202.5%
Contains more ZincZinc +940.6%
Contains more MagnesiumMagnesium +52.6%
Contains more PotassiumPotassium +112.1%
Contains more CopperCopper +152.5%
Contains more PhosphorusPhosphorus +14.9%
Contains more ManganeseManganese +60%
Contains more SeleniumSelenium +35.2%
~equal in Sodium ~44mg

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +283.1%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +91.5%
Contains more Vitamin B5Vitamin B5 +191.4%
Contains more Vitamin B6Vitamin B6 +189%
Contains more Vitamin B12Vitamin B12 +49.3%
Contains more FolateFolate +177.8%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Pot roast Salmon raw DV% diff.
Zinc 6.66mg 0.64mg 55%
Vitamin B12 2.13µg 3.18µg 44%
Vitamin B6 0.283mg 0.818mg 41%
Saturated fat 7.548g 0.981g 30%
Vitamin B3 4.105mg 7.86mg 23%
Vitamin B5 0.571mg 1.664mg 22%
Iron 2.42mg 0.8mg 20%
Choline 110.2mg 20%
Cholesterol 116mg 55mg 20%
Fats 19.17g 6.34g 20%
Protein 28.94g 19.84g 18%
Selenium 27µg 36.5µg 17%
Copper 0.099mg 0.25mg 17%
Vitamin B2 0.171mg 0.38mg 16%
Monounsaturated fat 8.175g 2.103g 15%
Vitamin B1 0.059mg 0.226mg 14%
Polyunsaturated fat 0.708g 2.539g 12%
Calories 297kcal 142kcal 8%
Potassium 231mg 490mg 8%
Phosphorus 174mg 200mg 4%
Folate 9µg 25µg 4%
Vitamin E 0.51mg 3%
Vitamin K 1.8µg 2%
Magnesium 19mg 29mg 2%
Vitamin D 0.2µg 1%
Vitamin A 0µg 12µg 1%
Vitamin D 8IU 1%
Calcium 16mg 12mg 0%
Sodium 47mg 44mg 0%
Manganese 0.01mg 0.016mg 0%
Tryptophan 0.19mg 0.222mg 0%
Threonine 1.156mg 0.87mg 0%
Isoleucine 1.317mg 0.914mg 0%
Leucine 2.302mg 1.613mg 0%
Lysine 2.446mg 1.822mg 0%
Methionine 0.754mg 0.587mg 0%
Phenylalanine 1.143mg 0.775mg 0%
Valine 1.436mg 1.022mg 0%
Histidine 0.924mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more ProteinProtein +45.9%
Contains more FatsFats +202.4%
Contains more WaterWater +32%
~equal in Carbs ~0g
~equal in Other ~5.32g

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +288.7%
Contains less Sat. FatSaturated fat -87%
Contains more Poly. FatPolyunsaturated fat +258.6%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.