Swordfish vs. Pot roast — In-Depth Nutrition Comparison
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The main differences between swordfish and pot roast
- Swordfish has more vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, and vitamin E; however, pot roast has more zinc, iron, and vitamin B12.
- Daily need coverage for vitamin D for swordfish is 110% higher.
- Pot roast has 5 times less vitamin E than swordfish. Swordfish has 2.41mg of vitamin E, while pot roast has 0.51mg.
- Swordfish is lower in saturated fat.
Food types used in this article are Fish, swordfish, cooked, dry heat and Beef, chuck, arm pot roast, separable lean, and fat, trimmed to 0" fat, all grades, cooked, braised.
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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.
| Contains more MagnesiumMagnesium | +84.2% |
| Contains more PotassiumPotassium | +116% |
| Contains more PhosphorusPhosphorus | +74.7% |
| Contains more ManganeseManganese | +30% |
| Contains more SeleniumSelenium | +153.7% |
| 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% |
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.
| 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% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin D | 16.6µg | 0.2µg | 82% |
| Vitamin D | 666IU | 8IU | 82% |
| Selenium | 68.5µg | 27µg | 75% |
| Zinc | 0.78mg | 6.66mg | 53% |
| Vitamin B3 | 9.254mg | 4.105mg | 32% |
| Vitamin B6 | 0.615mg | 0.283mg | 26% |
| Saturated fat | 1.911g | 7.548g | 26% |
| Iron | 0.45mg | 2.42mg | 25% |
| Vitamin B12 | 1.62µg | 2.13µg | 21% |
| Phosphorus | 304mg | 174mg | 19% |
| Fats | 7.93g | 19.17g | 17% |
| Vitamin E | 2.41mg | 0.51mg | 13% |
| Cholesterol | 78mg | 116mg | 13% |
| Monounsaturated fat | 3.544g | 8.175g | 12% |
| Protein | 23.45g | 28.94g | 11% |
| Potassium | 499mg | 231mg | 8% |
| Vitamin B2 | 0.063mg | 0.171mg | 8% |
| Choline | 77.5mg | 110.2mg | 6% |
| Calories | 172kcal | 297kcal | 6% |
| Copper | 0.046mg | 0.099mg | 6% |
| Vitamin A | 43µg | 0µg | 5% |
| Magnesium | 35mg | 19mg | 4% |
| Polyunsaturated fat | 1.368g | 0.708g | 4% |
| Vitamin B1 | 0.089mg | 0.059mg | 3% |
| Vitamin B5 | 0.417mg | 0.571mg | 3% |
| Sodium | 97mg | 47mg | 2% |
| Folate | 2µg | 9µg | 2% |
| Vitamin K | 0.1µg | 1.8µg | 1% |
| Calcium | 6mg | 16mg | 1% |
| Manganese | 0.013mg | 0.01mg | 0% |
| Trans fat | 0.056g | N/A | |
| Tryptophan | 0.265mg | 0.19mg | 0% |
| Threonine | 1.035mg | 1.156mg | 0% |
| Isoleucine | 1.088mg | 1.317mg | 0% |
| Leucine | 1.919mg | 2.302mg | 0% |
| Lysine | 2.168mg | 2.446mg | 0% |
| Methionine | 0.699mg | 0.754mg | 0% |
| Phenylalanine | 0.922mg | 1.143mg | 0% |
| Valine | 1.216mg | 1.436mg | 0% |
| Histidine | 0.695mg | 0.924mg | 0% |
| Omega-3 - EPA | 0.127g | 0g | N/A |
| Omega-3 - DHA | 0.772g | 0g | N/A |
| Omega-3 - DPA | 0.168g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +31.5% |
| Contains more OtherOther | +-3700% |
| Contains more ProteinProtein | +23.4% |
| Contains more FatsFats | +141.7% |
~equal in
Carbs
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.7% |
| Contains more Poly. FatPolyunsaturated fat | +93.2% |
| Contains more Mono. FatMonounsaturated fat | +130.7% |
