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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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.

Pot roast

Sockeye salmon

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.

Pot roast

Sockeye salmon

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

All nutrients comparison - raw data values

Nutrient			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