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  6. Pot roast vs. Pacific saury raw

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

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A recap on the differences between pot roast and pacific saury raw

  • Pot roast has more zinc, selenium, iron, vitamin B6, vitamin B3, and vitamin B2; however, pacific saury raw is higher in vitamin D and manganese.
  • Pot roast covers your daily zinc needs 54% more than pacific saury raw.
  • Pacific saury raw contains 64 times less saturated fat than pot roast. Pot roast contains 7.548g of saturated fat, while pacific saury raw contains 0.118g.

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

Infographic

Pot roast vs Pacific saury 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more IronIron +340%
Contains more CopperCopper +94.1%
Contains more ZincZinc +894%
Contains more SeleniumSelenium +114.3%
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%

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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
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%
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%
~equal in Vitamin B1 ~0.058mg
~equal in Vitamin B12 ~2µg

All nutrients comparison - raw data values

Nutrient Pot roast Pacific saury raw DV% diff.
Zinc 6.66mg 0.67mg 54%
Saturated fat 7.548g 0.118g 34%
Fats 19.17g 0.69g 28%
Cholesterol 116mg 39mg 26%
Selenium 27µg 12.6µg 26%
Iron 2.42mg 0.55mg 23%
Monounsaturated fat 8.175g 0.157g 20%
Protein 28.94g 19.26g 19%
Vitamin B6 0.283mg 0.117mg 13%
Vitamin D 0.2µg 2.5µg 12%
Vitamin B3 4.105mg 2.3mg 11%
Vitamin D 8IU 99IU 11%
Manganese 0.01mg 0.24mg 10%
Calories 297kcal 88kcal 10%
Vitamin B2 0.171mg 0.063mg 8%
Choline 110.2mg 65mg 8%
Phosphorus 174mg 220mg 7%
Copper 0.099mg 0.051mg 5%
Vitamin B12 2.13µg 2µg 5%
Vitamin C 0mg 3.8mg 4%
Vitamin B5 0.571mg 0.75mg 4%
Calcium 16mg 57mg 4%
Magnesium 19mg 31mg 3%
Polyunsaturated fat 0.708g 0.202g 3%
Vitamin E 0.51mg 0.2mg 2%
Vitamin A 0µg 21µg 2%
Folate 9µg 15µg 2%
Vitamin K 1.8µg 0.1µg 1%
Potassium 231mg 259mg 1%
Sodium 47mg 39mg 0%
Vitamin B1 0.059mg 0.058mg 0%
Tryptophan 0.19mg 0.216mg 0%
Threonine 1.156mg 0.844mg 0%
Isoleucine 1.317mg 0.887mg 0%
Leucine 2.302mg 1.565mg 0%
Lysine 2.446mg 1.768mg 0%
Methionine 0.754mg 0.57mg 0%
Phenylalanine 1.143mg 0.752mg 0%
Valine 1.436mg 0.992mg 0%
Histidine 0.924mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g 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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more ProteinProtein +50.3%
Contains more FatsFats +2678.3%
Contains more WaterWater +52.1%
~equal in Carbs ~0g
~equal in Other ~1.13g

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +5107%
Contains more Poly. FatPolyunsaturated fat +250.5%
Contains less Sat. FatSaturated fat -98.4%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.