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

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How are pot roast and sockeye salmon different?

  • Pot roast is higher in zinc and iron; however, sockeye salmon is richer in vitamin D, vitamin B12, vitamin B6, vitamin B3, phosphorus, and selenium.
  • Daily need coverage for vitamin D for sockeye salmon is 110% higher.
  • Pot roast contains 12 times more zinc than sockeye salmon. While pot roast contains 6.66mg of zinc, sockeye salmon contains only 0.55mg.
  • Sockeye salmon has less saturated fat.

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

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Pot roast vs Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +45.5%
Contains more IronIron +365.4%
Contains more CopperCopper +30.3%
Contains more ZincZinc +1110.9%
Contains less SodiumSodium -48.9%
Contains more MagnesiumMagnesium +89.5%
Contains more PotassiumPotassium +88.7%
Contains more PhosphorusPhosphorus +75.3%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +31.5%

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +28.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +94.1%
Contains more Vitamin DVitamin D +8250%
Contains more Vitamin B1Vitamin B1 +166.1%
Contains more Vitamin B2Vitamin B2 +43.9%
Contains more Vitamin B3Vitamin B3 +146.6%
Contains more Vitamin B5Vitamin B5 +123.1%
Contains more Vitamin B6Vitamin B6 +192.2%
Contains more Vitamin B12Vitamin B12 +109.9%
~equal in Vitamin C ~0mg
~equal in Choline ~112.6mg

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +244.2%
Contains more WaterWater +29.7%
~equal in Protein ~26.48g
~equal in Carbs ~0g
~equal in Other ~0.62g

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +338.6%
Contains less Sat. FatSaturated fat -87.2%
Contains more Poly. FatPolyunsaturated fat +87.4%

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

All nutrients comparison - raw data values

Nutrient Pot roast Sockeye salmon DV% diff.
Vitamin B12 2.13µg 4.47µg 98%
Vitamin D 0.2µg 16.7µg 83%
Vitamin D 8IU 670IU 83%
Zinc 6.66mg 0.55mg 56%
Vitamin B6 0.283mg 0.827mg 42%
Vitamin B3 4.105mg 10.123mg 38%
Saturated fat 7.548g 0.969g 30%
Iron 2.42mg 0.52mg 24%
Fats 19.17g 5.57g 21%
Phosphorus 174mg 305mg 19%
Cholesterol 116mg 61mg 18%
Monounsaturated fat 8.175g 1.864g 16%
Selenium 27µg 35.5µg 15%
Vitamin B5 0.571mg 1.274mg 14%
Vitamin B1 0.059mg 0.157mg 8%
Calories 297kcal 156kcal 7%
Vitamin A 0µg 58µg 6%
Vitamin B2 0.171mg 0.246mg 6%
Potassium 231mg 436mg 6%
Protein 28.94g 26.48g 5%
Polyunsaturated fat 0.708g 1.327g 4%
Magnesium 19mg 36mg 4%
Copper 0.099mg 0.076mg 3%
Vitamin E 0.51mg 0.99mg 3%
Sodium 47mg 92mg 2%
Calcium 16mg 11mg 1%
Vitamin K 1.8µg 0.1µg 1%
Folate 9µg 7µg 1%
Manganese 0.01mg 0.013mg 0%
Trans fat 0.023g N/A
Choline 110.2mg 112.6mg 0%
Tryptophan 0.19mg 0.335mg 0%
Threonine 1.156mg 1.247mg 0%
Isoleucine 1.317mg 1.274mg 0%
Leucine 2.302mg 2.185mg 0%
Lysine 2.446mg 2.574mg 0%
Methionine 0.754mg 0.858mg 0%
Phenylalanine 1.143mg 1.086mg 0%
Valine 1.436mg 1.461mg 0%
Histidine 0.924mg 0.711mg 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - DPA 0g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Sockeye salmon
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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
57%
Pot roast
47%
Sockeye salmon

Comparison summary

Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 55mg)
Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 6.579g)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 45mg)
Which food is cheaper?
Pot roast
Pot roast is cheaper (difference - $13)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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.

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.