Fish sandwich vs. Pot roast — In-Depth Nutrition Comparison

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How are fish sandwiches and pot roast different?

Fish sandwiches are richer in vitamin B1, while pot roast is higher in vitamin B12, zinc, vitamin B6, selenium, choline, and vitamin B3.
Pot roast covers your daily need for vitamin B12, 60% more than fish sandwiches.
Fish sandwiches contain 13 times more sodium than pot roast. Fish sandwiches contain 602mg of sodium, while pot roast contains 47mg.
Fish sandwiches have a higher glycemic index (56) than pot roast (0).

Fast foods, fish sandwich, with tartar sauce and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised types were 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.

Fish sandwich

Pot roast

Contains more MagnesiumMagnesium	+31.6%
Contains more CalciumCalcium	+131.3%
Contains more ManganeseManganese	+2540%

Contains more PotassiumPotassium	+12.1%
Contains more IronIron	+61.3%
Contains more CopperCopper	+32%
Contains more ZincZinc	+1259.2%
Contains more PhosphorusPhosphorus	+50%
Contains less SodiumSodium	-92.2%
Contains more SeleniumSelenium	+50%

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.

Fish sandwich

Pot roast

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+255.9%
Contains more Vitamin KVitamin K	+655.6%
Contains more FolateFolate	+411.1%

Contains more Vitamin B2Vitamin B2	+22.1%
Contains more Vitamin B3Vitamin B3	+90.9%
Contains more Vitamin B5Vitamin B5	+54.3%
Contains more Vitamin B6Vitamin B6	+304.3%
Contains more Vitamin B12Vitamin B12	+213.2%
Contains more CholineCholine	+281.3%

~equal in Vitamin E ~0.51mg

~equal in Vitamin D ~0.2µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.68µg	2.13µg	60%
Zinc	0.49mg	6.66mg	56%
Protein	10.29g	28.94g	37%
Polyunsaturated fat	6.257g	0.708g	37%
Cholesterol	35mg	116mg	27%
Saturated fat	1.949g	7.548g	25%
Sodium	602mg	47mg	24%
Vitamin B6	0.07mg	0.283mg	16%
Selenium	18µg	27µg	16%
Choline	28.9mg	110.2mg	15%
Monounsaturated fat	2.595g	8.175g	14%
Vitamin B1	0.21mg	0.059mg	13%
Vitamin B3	2.15mg	4.105mg	12%
Iron	1.5mg	2.42mg	12%
Manganese	0.264mg	0.01mg	11%
Fats	12.45g	19.17g	10%
Vitamin K	13.6µg	1.8µg	10%
Folate	46µg	9µg	9%
Carbs	26.69g	0g	9%
Phosphorus	116mg	174mg	8%
Fiber	1g	0g	4%
Vitamin B5	0.37mg	0.571mg	4%
Copper	0.075mg	0.099mg	3%
Fructose	1.47g		2%
Calories	257kcal	297kcal	2%
Vitamin B2	0.14mg	0.171mg	2%
Vitamin C	1.8mg	0mg	2%
Calcium	37mg	16mg	2%
Vitamin A	6µg	0µg	1%
Potassium	206mg	231mg	1%
Magnesium	25mg	19mg	1%
Net carbs	25.69g	0g	N/A
Vitamin D	9IU	8IU	0%
Sugar	3.53g	0g	N/A
Vitamin E	0.55mg	0.51mg	0%
Vitamin D	0.2µg	0.2µg	0%
Trans fat	0.08g		N/A
Tryptophan		0.19mg	0%
Threonine		1.156mg	0%
Isoleucine		1.317mg	0%
Leucine		2.302mg	0%
Lysine		2.446mg	0%
Methionine		0.754mg	0%
Phenylalanine		1.143mg	0%
Valine		1.436mg	0%
Histidine		0.924mg	0%
Omega-3 - EPA	0.029g	0g	N/A
Omega-3 - DHA	0.064g	0g	N/A
Omega-3 - ALA	0.489g		N/A
Omega-3 - DPA	0.003g	0g	N/A
Omega-3 - Eicosatrienoic acid	0.001g		N/A
Omega-6 - Gamma-linoleic acid	0.023g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.002g		N/A
Omega-6 - Eicosadienoic acid	0.005g		N/A
Omega-6 - Linoleic acid	5.561g		N/A