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Roe vs. Salmon — In-Depth Nutrition Comparison

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The main differences between Roe and Salmon

  • Roe is richer in Vitamin B12, Vitamin B2, Phosphorus, Selenium, Folate, Vitamin C, and Copper, yet Salmon is richer in Vitamin B3, and Vitamin B6.
  • Daily need coverage for Vitamin B12 from Roe is 364% higher.
  • Roe contains 8 times more Cholesterol than Salmon. Roe contains 479mg of Cholesterol, while Salmon contains 63mg.

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Roe vs Salmon 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.
Roe
6
:
4
Salmon
Contains more Calcium +86.7%
Contains more Iron +126.5%
Contains more Phosphorus +104.4%
Contains more Zinc +197.7%
Contains more Copper +161.2%
Contains more Selenium +24.9%
Contains more Magnesium +15.4%
Contains more Potassium +35.7%
Contains less Sodium -47.9%
Contains more Manganese +23.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Calcium +86.7%
Contains more Iron +126.5%
Contains more Phosphorus +104.4%
Contains more Zinc +197.7%
Contains more Copper +161.2%
Contains more Selenium +24.9%
Contains more Magnesium +15.4%
Contains more Potassium +35.7%
Contains less Sodium -47.9%
Contains more Manganese +23.1%

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.
Roe
5
:
7
Salmon
Contains more Vitamin A +31.7%
Contains more Vitamin C +343.2%
Contains more Vitamin B2 +603%
Contains more Folate +170.6%
Contains more Vitamin B12 +312.1%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B3 +267%
Contains more Vitamin B5 +27.8%
Contains more Vitamin B6 +249.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin A +31.7%
Contains more Vitamin C +343.2%
Contains more Vitamin B2 +603%
Contains more Folate +170.6%
Contains more Vitamin B12 +312.1%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B3 +267%
Contains more Vitamin B5 +27.8%
Contains more Vitamin B6 +249.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
3
:
2
Salmon
Contains more Protein +29.5%
Contains more Carbs +∞%
Contains more Other +225%
Contains more Fats +50.1%
Contains more Water +10.4%
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Protein +29.5%
Contains more Carbs +∞%
Contains more Other +225%
Contains more Fats +50.1%
Contains more Water +10.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
1
:
2
Salmon
Contains less Saturated Fat -22.2%
Contains more Monounsaturated Fat +96.4%
Contains more Polyunsaturated fat +33.8%
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -22.2%
Contains more Monounsaturated Fat +96.4%
Contains more Polyunsaturated fat +33.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roe Salmon
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Roe Salmon Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 22.1g Roe
Fats 8.23g 12.35g Salmon
Carbs 1.92g 0g Roe
Calories 204kcal 206kcal Salmon
Calcium 28mg 15mg Roe
Iron 0.77mg 0.34mg Roe
Magnesium 26mg 30mg Salmon
Phosphorus 515mg 252mg Roe
Potassium 283mg 384mg Salmon
Sodium 117mg 61mg Salmon
Zinc 1.28mg 0.43mg Roe
Copper 0.128mg 0.049mg Roe
Manganese 0.013mg 0.016mg Salmon
Selenium 51.7µg 41.4µg Roe
Vitamin A 303IU 230IU Roe
Vitamin A RAE 91µg 69µg Roe
Vitamin E 1.14mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 16.4mg 3.7mg Roe
Vitamin B1 0.277mg 0.34mg Salmon
Vitamin B2 0.949mg 0.135mg Roe
Vitamin B3 2.192mg 8.045mg Salmon
Vitamin B5 1.154mg 1.475mg Salmon
Vitamin B6 0.185mg 0.647mg Salmon
Folate 92µg 34µg Roe
Vitamin B12 11.54µg 2.8µg Roe
Vitamin K 0.1µg Salmon
Tryptophan 0.375mg 0.248mg Roe
Threonine 1.305mg 0.969mg Roe
Isoleucine 1.465mg 1.018mg Roe
Leucine 2.509mg 1.796mg Roe
Lysine 2.179mg 2.03mg Roe
Methionine 0.71mg 0.654mg Roe
Phenylalanine 1.401mg 0.863mg Roe
Valine 1.676mg 1.139mg Roe
Histidine 0.778mg 0.651mg Roe
Cholesterol 479mg 63mg Salmon
Saturated Fat 1.866g 2.397g Roe
Omega-3 - DHA 1.747g 1.457g Roe
Omega-3 - EPA 1.26g 0.69g Roe
Omega-3 - DPA 0.105g 0.17g Salmon
Monounsaturated Fat 2.129g 4.181g Salmon
Polyunsaturated fat 3.404g 4.553g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
169%
Roe
110%
Salmon
Minerals Daily Need Coverage Score
68%
Roe
44%
Salmon

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 416mg)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 27)
Which food is cheaper?
Salmon
Salmon is cheaper (difference - $87)
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 0.531g)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.