Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Pot roast vs. Swordfish — In-Depth Nutrition Comparison

Compare

The main differences between pot roast and swordfish

  • Pot roast has more zinc, iron, and vitamin B12; however, swordfish has more vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, and vitamin E.
  • Daily need coverage for vitamin D for swordfish is 110% higher.
  • Swordfish has 9 times less zinc than pot roast. Pot roast has 6.66mg of zinc, while swordfish has 0.78mg.
  • Swordfish is lower in saturated fat.

Food types used in this article are Beef, chuck, arm pot roast, separable lean and fat, trimmed to 0" fat, all grades, cooked, braised and Fish, swordfish, cooked, dry heat.

Infographic

Pot roast vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more CalciumCalcium +166.7%
Contains more IronIron +437.8%
Contains more CopperCopper +115.2%
Contains more ZincZinc +753.8%
Contains less SodiumSodium -51.5%
Contains more MagnesiumMagnesium +84.2%
Contains more PotassiumPotassium +116%
Contains more PhosphorusPhosphorus +74.7%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +153.7%

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% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin B2Vitamin B2 +171.4%
Contains more Vitamin B5Vitamin B5 +36.9%
Contains more Vitamin B12Vitamin B12 +31.5%
Contains more Vitamin KVitamin K +1700%
Contains more FolateFolate +350%
Contains more CholineCholine +42.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +372.5%
Contains more Vitamin DVitamin D +8200%
Contains more Vitamin B1Vitamin B1 +50.8%
Contains more Vitamin B3Vitamin B3 +125.4%
Contains more Vitamin B6Vitamin B6 +117.3%
~equal in Vitamin C ~0mg

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more ProteinProtein +23.4%
Contains more FatsFats +141.7%
Contains more WaterWater +31.5%
~equal in Carbs ~0g
~equal in Other ~0.36g

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains more Mono. FatMonounsaturated fat +130.7%
Contains less Sat. FatSaturated fat -74.7%
Contains more Poly. FatPolyunsaturated fat +93.2%

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

All nutrients comparison - raw data values

Nutrient Pot roast Swordfish DV% diff.
Vitamin D 0.2µg 16.6µg 82%
Vitamin D 8IU 666IU 82%
Selenium 27µg 68.5µg 75%
Zinc 6.66mg 0.78mg 53%
Vitamin B3 4.105mg 9.254mg 32%
Vitamin B6 0.283mg 0.615mg 26%
Saturated fat 7.548g 1.911g 26%
Iron 2.42mg 0.45mg 25%
Vitamin B12 2.13µg 1.62µg 21%
Phosphorus 174mg 304mg 19%
Fats 19.17g 7.93g 17%
Vitamin E 0.51mg 2.41mg 13%
Cholesterol 116mg 78mg 13%
Monounsaturated fat 8.175g 3.544g 12%
Protein 28.94g 23.45g 11%
Potassium 231mg 499mg 8%
Vitamin B2 0.171mg 0.063mg 8%
Choline 110.2mg 77.5mg 6%
Calories 297kcal 172kcal 6%
Copper 0.099mg 0.046mg 6%
Vitamin A 0µg 43µg 5%
Magnesium 19mg 35mg 4%
Polyunsaturated fat 0.708g 1.368g 4%
Vitamin B1 0.059mg 0.089mg 3%
Vitamin B5 0.571mg 0.417mg 3%
Sodium 47mg 97mg 2%
Folate 9µg 2µg 2%
Vitamin K 1.8µg 0.1µg 1%
Calcium 16mg 6mg 1%
Manganese 0.01mg 0.013mg 0%
Trans fat 0.056g N/A
Tryptophan 0.19mg 0.265mg 0%
Threonine 1.156mg 1.035mg 0%
Isoleucine 1.317mg 1.088mg 0%
Leucine 2.302mg 1.919mg 0%
Lysine 2.446mg 2.168mg 0%
Methionine 0.754mg 0.699mg 0%
Phenylalanine 1.143mg 0.922mg 0%
Valine 1.436mg 1.216mg 0%
Histidine 0.924mg 0.695mg 0%
Omega-3 - EPA 0g 0.127g N/A
Omega-3 - DHA 0g 0.772g N/A
Omega-3 - DPA 0g 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pot roast Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low Glycemic Index diet Equal

People also compare

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
72%
Swordfish
Minerals Daily Need Coverage Score
57%
Pot roast
64%
Swordfish

Comparison summary

Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 38mg)
Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 5.637g)
Which food contains less Sodium?
Pot roast
Pot roast contains less Sodium (difference - 50mg)
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 cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.