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Roe vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between Roe and Mackerel

  • Roe is richer in Vitamin B2, Phosphorus, Folate, and Vitamin C, yet Mackerel is richer in Vitamin B12, Vitamin B3, Vitamin B6, and Magnesium.
  • Daily need coverage for Vitamin B12 from Mackerel is 311% higher.
  • Roe contains 46 times more Folate than Mackerel. Roe contains 92µg of Folate, while Mackerel contains 2µg.
  • Mackerel contains less Cholesterol.

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

Infographic

Roe vs Mackerel 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
5
:
Contains more Calcium +86.7%
Contains more Phosphorus +85.3%
Contains more Zinc +36.2%
Contains more Copper +36.2%
Contains more Iron +103.9%
Contains more Magnesium +273.1%
Contains more Potassium +41.7%
Contains less Sodium -29.1%
Contains more Manganese +53.8%
Equal in Selenium - 51.6
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% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +86.7%
Contains more Phosphorus +85.3%
Contains more Zinc +36.2%
Contains more Copper +36.2%
Contains more Iron +103.9%
Contains more Magnesium +273.1%
Contains more Potassium +41.7%
Contains less Sodium -29.1%
Contains more Manganese +53.8%
Equal in Selenium - 51.6

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
6
:
Contains more Vitamin A +68.3%
Contains more Vitamin C +4000%
Contains more Vitamin B1 +74.2%
Contains more Vitamin B2 +130.3%
Contains more Vitamin B5 +16.6%
Contains more Folate +4500%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B6 +148.6%
Contains more Vitamin B12 +64.6%
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 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin A +68.3%
Contains more Vitamin C +4000%
Contains more Vitamin B1 +74.2%
Contains more Vitamin B2 +130.3%
Contains more Vitamin B5 +16.6%
Contains more Folate +4500%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B6 +148.6%
Contains more Vitamin B12 +64.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
3
:
Contains more Protein +20%
Contains more Carbs +∞%
Contains more Water +10.1%
Contains more Fats +116.4%
Contains more Other +95%
Equal in Water - 53.27
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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Protein +20%
Contains more Carbs +∞%
Contains more Water +10.1%
Contains more Fats +116.4%
Contains more Other +95%
Equal in Water - 53.27

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
1
:
Contains less Saturated Fat -55.3%
Contains more Monounsaturated Fat +229.1%
Contains more Polyunsaturated fat +26.3%
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -55.3%
Contains more Monounsaturated Fat +229.1%
Contains more Polyunsaturated fat +26.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Mackerel Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 23.85g Roe
Fats 8.23g 17.81g Mackerel
Carbs 1.92g 0g Roe
Calories 204kcal 262kcal Mackerel
Calcium 28mg 15mg Roe
Iron 0.77mg 1.57mg Mackerel
Magnesium 26mg 97mg Mackerel
Phosphorus 515mg 278mg Roe
Potassium 283mg 401mg Mackerel
Sodium 117mg 83mg Mackerel
Zinc 1.28mg 0.94mg Roe
Copper 0.128mg 0.094mg Roe
Manganese 0.013mg 0.02mg Mackerel
Selenium 51.7µg 51.6µg Roe
Vitamin A 303IU 180IU Roe
Vitamin A RAE 91µg 54µg Roe
Vitamin C 16.4mg 0.4mg Roe
Vitamin B1 0.277mg 0.159mg Roe
Vitamin B2 0.949mg 0.412mg Roe
Vitamin B3 2.192mg 6.85mg Mackerel
Vitamin B5 1.154mg 0.99mg Roe
Vitamin B6 0.185mg 0.46mg Mackerel
Folate 92µg 2µg Roe
Vitamin B12 11.54µg 19µg Mackerel
Tryptophan 0.375mg 0.267mg Roe
Threonine 1.305mg 1.045mg Roe
Isoleucine 1.465mg 1.099mg Roe
Leucine 2.509mg 1.938mg Roe
Lysine 2.179mg 2.19mg Mackerel
Methionine 0.71mg 0.706mg Roe
Phenylalanine 1.401mg 0.931mg Roe
Valine 1.676mg 1.228mg Roe
Histidine 0.778mg 0.702mg Roe
Cholesterol 479mg 75mg Mackerel
Saturated Fat 1.866g 4.176g Roe
Omega-3 - DHA 1.747g 0.699g Roe
Omega-3 - EPA 1.26g 0.504g Roe
Omega-3 - DPA 0.105g 0.106g Mackerel
Monounsaturated Fat 2.129g 7.006g Mackerel
Polyunsaturated fat 3.404g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Mackerel
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
235%
Mackerel
Minerals Daily Need Coverage Score
68%
Roe
64%
Mackerel

Comparison summary

Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 2.31g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 34mg)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 404mg)
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 contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.