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  6. Roe vs. Tuna

Roe vs. Tuna — In-Depth Nutrition Comparison

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How are Roe and Tuna different?

  • Roe is richer in Vitamin B12, Vitamin B2, Phosphorus, Folate, Vitamin C, and Vitamin B5, while Tuna is higher in Vitamin B3, Selenium, and Vitamin B6.
  • Roe covers your daily need of Vitamin B12 383% more than Tuna.
  • Tuna is lower in Cholesterol.

Fish, roe, mixed species, cooked, dry heat and Fish, tuna, yellowfin, fresh, cooked, dry heat types were used in this article.

Infographic

Roe vs Tuna 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
Roe
4
:
5
Tuna
Tuna
Contains more Calcium +600%
Contains more Phosphorus +54.7%
Contains more Zinc +184.4%
Contains more Copper +197.7%
Contains more Iron +19.5%
Contains more Magnesium +61.5%
Contains more Potassium +86.2%
Contains less Sodium -53.8%
Contains more Selenium +109.3%
Equal in Manganese - 0.013
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Contains more Calcium +600%
Contains more Phosphorus +54.7%
Contains more Zinc +184.4%
Contains more Copper +197.7%
Contains more Iron +19.5%
Contains more Magnesium +61.5%
Contains more Potassium +86.2%
Contains less Sodium -53.8%
Contains more Selenium +109.3%
Equal in Manganese - 0.013

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
Roe
7
:
5
Tuna
Tuna
Contains more Vitamin A +366.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +106.7%
Contains more Vitamin B2 +592.7%
Contains more Vitamin B5 +245.5%
Contains more Folate +4500%
Contains more Vitamin B12 +391.1%
Contains more Vitamin B3 +906.8%
Contains more Vitamin B6 +461.1%
Roe
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%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 1%
Contains more Vitamin A +366.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +106.7%
Contains more Vitamin B2 +592.7%
Contains more Vitamin B5 +245.5%
Contains more Folate +4500%
Contains more Vitamin B12 +391.1%
Contains more Vitamin B3 +906.8%
Contains more Vitamin B6 +461.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
:
2
Tuna
Tuna
Contains more Fats +1294.9%
Contains more Carbs +∞%
Contains more Other +103.1%
Contains more Water +17.7%
Equal in Protein - 29.15
Roe
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
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more Fats +1294.9%
Contains more Carbs +∞%
Contains more Other +103.1%
Contains more Water +17.7%
Equal in Protein - 29.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
:
1
Tuna
Tuna
Contains more Monounsaturated Fat +1442.8%
Contains more Polyunsaturated fat +1845.1%
Contains less Saturated Fat -89%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Contains more Monounsaturated Fat +1442.8%
Contains more Polyunsaturated fat +1845.1%
Contains less Saturated Fat -89%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Tuna Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 29.15g Tuna
Fats 8.23g 0.59g Roe
Carbs 1.92g 0g Roe
Calories 204kcal 130kcal Roe
Calcium 28mg 4mg Roe
Iron 0.77mg 0.92mg Tuna
Magnesium 26mg 42mg Tuna
Phosphorus 515mg 333mg Roe
Potassium 283mg 527mg Tuna
Sodium 117mg 54mg Tuna
Zinc 1.28mg 0.45mg Roe
Copper 0.128mg 0.043mg Roe
Manganese 0.013mg 0.013mg
Selenium 51.7µg 108.2µg Tuna
Vitamin A 303IU 65IU Roe
Vitamin A RAE 91µg 22µg Roe
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0.134mg Roe
Vitamin B2 0.949mg 0.137mg Roe
Vitamin B3 2.192mg 22.07mg Tuna
Vitamin B5 1.154mg 0.334mg Roe
Vitamin B6 0.185mg 1.038mg Tuna
Folate 92µg 2µg Roe
Vitamin B12 11.54µg 2.35µg Roe
Vitamin K 0.1µg Tuna
Tryptophan 0.375mg 0.313mg Roe
Threonine 1.305mg 1.224mg Roe
Isoleucine 1.465mg 1.287mg Roe
Leucine 2.509mg 2.27mg Roe
Lysine 2.179mg 2.565mg Tuna
Methionine 0.71mg 0.827mg Tuna
Phenylalanine 1.401mg 1.091mg Roe
Valine 1.676mg 1.438mg Roe
Histidine 0.778mg 0.822mg Tuna
Cholesterol 479mg 47mg Tuna
Trans Fat 0.02g Roe
Saturated Fat 1.866g 0.205g Tuna
Omega-3 - DHA 1.747g 0.105g Roe
Omega-3 - EPA 1.26g 0.015g Roe
Omega-3 - DPA 0.105g 0.005g Roe
Monounsaturated Fat 2.129g 0.138g Roe
Polyunsaturated fat 3.404g 0.175g Roe
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Tuna
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
92%
Tuna
Minerals Daily Need Coverage Score
68%
Roe
88%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 63mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 432mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 1.661g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 27)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $100)
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.