Pot roast vs. Sardines — In-Depth Nutrition Comparison
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Differences between pot roast and sardines
- Pot roast has more zinc, while sardines have more vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin E, and copper.
- Sardines' daily need coverage for vitamin B12 is 284% higher.
- Sardines contain 5 times less zinc than pot roast. Pot roast contains 6.66mg of zinc, while sardines contain 1.31mg.
- The amount of saturated fat in sardines is lower.
The 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, sardine, Atlantic, canned in oil, drained solids with bone.
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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.
| Contains more ZincZinc | +408.4% |
| Contains less SodiumSodium | -84.7% |
| Contains more MagnesiumMagnesium | +105.3% |
| Contains more CalciumCalcium | +2287.5% |
| Contains more PotassiumPotassium | +71.9% |
| Contains more IronIron | +20.7% |
| Contains more CopperCopper | +87.9% |
| Contains more PhosphorusPhosphorus | +181.6% |
| Contains more ManganeseManganese | +980% |
| Contains more SeleniumSelenium | +95.2% |
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.
| Contains more Vitamin B6Vitamin B6 | +69.5% |
| Contains more CholineCholine | +46.9% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +300% |
| Contains more Vitamin DVitamin D | +2300% |
| Contains more Vitamin B1Vitamin B1 | +35.6% |
| Contains more Vitamin B2Vitamin B2 | +32.7% |
| Contains more Vitamin B3Vitamin B3 | +27.8% |
| Contains more Vitamin B5Vitamin B5 | +12.4% |
| Contains more Vitamin B12Vitamin B12 | +319.7% |
| Contains more Vitamin KVitamin K | +44.4% |
| Contains more FolateFolate | +11.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.13µg | 8.94µg | 284% |
| Zinc | 6.66mg | 1.31mg | 49% |
| Selenium | 27µg | 52.7µg | 47% |
| Phosphorus | 174mg | 490mg | 45% |
| Calcium | 16mg | 382mg | 37% |
| Polyunsaturated fat | 0.708g | 5.148g | 30% |
| Saturated fat | 7.548g | 1.528g | 27% |
| Vitamin D | 0.2µg | 4.8µg | 23% |
| Vitamin D | 8IU | 193IU | 23% |
| Fats | 19.17g | 11.45g | 12% |
| Sodium | 47mg | 307mg | 11% |
| Monounsaturated fat | 8.175g | 3.869g | 11% |
| Copper | 0.099mg | 0.186mg | 10% |
| Vitamin E | 0.51mg | 2.04mg | 10% |
| Cholesterol | 116mg | 142mg | 9% |
| Vitamin B6 | 0.283mg | 0.167mg | 9% |
| Protein | 28.94g | 24.62g | 9% |
| Vitamin B3 | 4.105mg | 5.245mg | 7% |
| Iron | 2.42mg | 2.92mg | 6% |
| Choline | 110.2mg | 75mg | 6% |
| Magnesium | 19mg | 39mg | 5% |
| Potassium | 231mg | 397mg | 5% |
| Calories | 297kcal | 208kcal | 4% |
| Vitamin B2 | 0.171mg | 0.227mg | 4% |
| Manganese | 0.01mg | 0.108mg | 4% |
| Vitamin A | 0µg | 32µg | 4% |
| Vitamin B1 | 0.059mg | 0.08mg | 2% |
| Vitamin B5 | 0.571mg | 0.642mg | 1% |
| Vitamin K | 1.8µg | 2.6µg | 1% |
| Folate | 9µg | 10µg | 0% |
| Tryptophan | 0.19mg | 0.276mg | 0% |
| Threonine | 1.156mg | 1.079mg | 0% |
| Isoleucine | 1.317mg | 1.134mg | 0% |
| Leucine | 2.302mg | 2.001mg | 0% |
| Lysine | 2.446mg | 2.26mg | 0% |
| Methionine | 0.754mg | 0.729mg | 0% |
| Phenylalanine | 1.143mg | 0.961mg | 0% |
| Valine | 1.436mg | 1.268mg | 0% |
| Histidine | 0.924mg | 0.725mg | 0% |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0g | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +17.5% |
| Contains more FatsFats | +67.4% |
| Contains more WaterWater | +14.9% |
~equal in
Carbs
~0g
~equal in
Other
~4.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +111.3% |
| Contains less Sat. FatSaturated fat | -79.8% |
| Contains more Poly. FatPolyunsaturated fat | +627.1% |
