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Mackerel vs Roe - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Roe
Roe contains less Sugars (difference - 0g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 4333mg)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 5.282g)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 384mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 27)
Which food is cheaper?
Mackerel
Mackerel is cheaper (difference - $93)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mackerel Roe
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mackerel Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
131
Mackerel
83
Roe
Mineral Summary Score
100
Mackerel
35
Roe

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Roe
Contains more Iron +81.8%
Contains more Calcium +135.7%
Contains more Potassium +83.7%
Contains more Magnesium +130.8%
Contains more Copper +28%
Contains more Zinc +16.4%
Contains more Phosphorus +102.8%
Contains less Sodium -97.4%
Contains more Iron +81.8%
Contains more Calcium +135.7%
Contains more Potassium +83.7%
Contains more Magnesium +130.8%
Contains more Copper +28%
Contains more Zinc +16.4%
Contains more Phosphorus +102.8%
Contains less Sodium -97.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Roe
Contains more Vitamin B3 +50.5%
Contains more Vitamin B6 +121.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +93%
Contains more Vitamin B1 +1285%
Contains more Vitamin B2 +399.5%
Equal in Vitamin B12 - 11.54
Contains more Vitamin B3 +50.5%
Contains more Vitamin B6 +121.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +93%
Contains more Vitamin B1 +1285%
Contains more Vitamin B2 +399.5%
Equal in Vitamin B12 - 11.54

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Mackerel
172%
Roe
Carbohydrates
0%
Mackerel
2%
Roe
Fats
116%
Mackerel
38%
Roe

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mackerel Roe Opinion
Calories 305 204 Mackerel
Protein 18.5 28.62 Roe
Fats 25.1 8.23 Mackerel
Vitamin C 0 16.4 Roe
Carbs 0 1.92 Roe
Cholesterol 95 479 Mackerel
Vitamin D 1006 Mackerel
Iron 1.4 0.77 Mackerel
Calcium 66 28 Mackerel
Potassium 520 283 Mackerel
Magnesium 60 26 Mackerel
Sugars 0 Mackerel
Fiber 0 0
Copper 0.1 0.128 Roe
Zinc 1.1 1.28 Roe
Starch
Phosphorus 254 515 Roe
Sodium 4450 117 Roe
Vitamin A 157 303 Roe
Vitamin E 2.38 Mackerel
Vitamin D 25.2 Mackerel
Vitamin B1 0.02 0.277 Roe
Vitamin B2 0.19 0.949 Roe
Vitamin B3 3.3 2.192 Mackerel
Vitamin B5 1.154 Roe
Vitamin B6 0.41 0.185 Mackerel
Vitamin B12 12 11.54 Mackerel
Vitamin K 7.8 Mackerel
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 7.148 1.866 Roe
Monounsaturated Fat 8.32 2.129 Mackerel
Polyunsaturated fat 6.21 3.404 Mackerel
Tryptophan 0.375 Roe
Threonine 1.305 Roe
Isoleucine 1.465 Roe
Leucine 2.509 Roe
Lysine 2.179 Roe
Methionine 0.71 Roe
Phenylalanine 1.401 Roe
Valine 1.676 Roe
Histidine 0.778 Roe
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.