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  6. Pot roast vs. Smoked salmon

Pot roast vs. Smoked salmon — In-Depth Nutrition Comparison

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Significant differences between pot roast and smoked salmon

  • Pot roast has more zinc and iron; however, smoked salmon is richer in vitamin D, vitamin B12, copper, selenium, and vitamin B5.
  • Smoked salmon covers your daily vitamin D needs 113% more than pot roast.
  • Smoked salmon has 21 times less zinc than pot roast. Pot roast has 6.66mg of zinc, while smoked salmon has 0.31mg.
  • Smoked salmon 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, salmon, chinook, smoked.

Infographic

Pot roast vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more CalciumCalcium +45.5%
Contains more PotassiumPotassium +32%
Contains more IronIron +184.7%
Contains more ZincZinc +2048.4%
Contains less SodiumSodium -93%
Contains more CopperCopper +132.3%
Contains more ManganeseManganese +70%
Contains more SeleniumSelenium +20%
~equal in Magnesium ~18mg
~equal in Phosphorus ~164mg

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin B1Vitamin B1 +156.5%
Contains more Vitamin B2Vitamin B2 +69.3%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +350%
Contains more CholineCholine +23.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +164.7%
Contains more Vitamin DVitamin D +8450%
Contains more Vitamin B3Vitamin B3 +15%
Contains more Vitamin B5Vitamin B5 +52.4%
Contains more Vitamin B12Vitamin B12 +53.1%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.278mg

All nutrients comparison - raw data values

Nutrient Pot roast Smoked salmon DV% diff.
Vitamin D 0.2µg 17.1µg 85%
Vitamin D 8IU 685IU 85%
Zinc 6.66mg 0.31mg 58%
Vitamin B12 2.13µg 3.26µg 47%
Cholesterol 116mg 23mg 31%
Saturated fat 7.548g 0.929g 30%
Sodium 47mg 672mg 27%
Fats 19.17g 4.32g 23%
Protein 28.94g 18.28g 21%
Iron 2.42mg 0.85mg 20%
Monounsaturated fat 8.175g 2.023g 15%
Copper 0.099mg 0.23mg 15%
Selenium 27µg 32.4µg 10%
Calories 297kcal 117kcal 9%
Vitamin B5 0.571mg 0.87mg 6%
Vitamin E 0.51mg 1.35mg 6%
Vitamin B2 0.171mg 0.101mg 5%
Vitamin B3 4.105mg 4.72mg 4%
Choline 110.2mg 89mg 4%
Vitamin A 0µg 26µg 3%
Vitamin B1 0.059mg 0.023mg 3%
Polyunsaturated fat 0.708g 0.995g 2%
Potassium 231mg 175mg 2%
Folate 9µg 2µg 2%
Calcium 16mg 11mg 1%
Phosphorus 174mg 164mg 1%
Vitamin K 1.8µg 0.1µg 1%
Magnesium 19mg 18mg 0%
Manganese 0.01mg 0.017mg 0%
Vitamin B6 0.283mg 0.278mg 0%
Tryptophan 0.19mg 0.205mg 0%
Threonine 1.156mg 0.801mg 0%
Isoleucine 1.317mg 0.842mg 0%
Leucine 2.302mg 1.486mg 0%
Lysine 2.446mg 1.679mg 0%
Methionine 0.754mg 0.541mg 0%
Phenylalanine 1.143mg 0.714mg 0%
Valine 1.436mg 0.942mg 0%
Histidine 0.924mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more ProteinProtein +58.3%
Contains more FatsFats +343.8%
Contains more WaterWater +38.7%
~equal in Carbs ~0g
~equal in Other ~5.4g

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +304.1%
Contains less Sat. FatSaturated fat -87.7%
Contains more Poly. FatPolyunsaturated fat +40.5%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.