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Surimi vs. Roe — In-Depth Nutrition Comparison

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What are the main differences between Surimi and Roe?

  • Roe has more Vitamin B12, Vitamin B2, Selenium, Phosphorus, Folate, Vitamin B5, Vitamin B1, Vitamin C, and Vitamin B3 than Surimi.
  • Roe's daily need coverage for Vitamin B12 is 414% higher.
  • Surimi is lower in Cholesterol.

We used Fish, surimi and Fish, roe, mixed species, cooked, dry heat types in this comparison.

Infographic

Surimi vs Roe 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.
Surimi
1
:
9
Roe
Contains more Magnesium +65.4%
Contains more Calcium +211.1%
Contains more Iron +196.2%
Contains more Phosphorus +82.6%
Contains more Potassium +152.7%
Contains less Sodium -18.2%
Contains more Zinc +287.9%
Contains more Copper +300%
Contains more Manganese +18.2%
Contains more Selenium +84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 10% 31% 121% 10% 19% 10% 11% 2% 154%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Magnesium +65.4%
Contains more Calcium +211.1%
Contains more Iron +196.2%
Contains more Phosphorus +82.6%
Contains more Potassium +152.7%
Contains less Sodium -18.2%
Contains more Zinc +287.9%
Contains more Copper +300%
Contains more Manganese +18.2%
Contains more Selenium +84%

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.
Surimi
2
:
9
Roe
Contains more Vitamin A +352.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1285%
Contains more Vitamin B2 +4419%
Contains more Vitamin B3 +896.4%
Contains more Vitamin B5 +1548.6%
Contains more Vitamin B6 +516.7%
Contains more Folate +4500%
Contains more Vitamin B12 +621.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 13% 0% 0% 5% 5% 5% 5% 7% 2% 200% 1%
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%
Contains more Vitamin A +352.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1285%
Contains more Vitamin B2 +4419%
Contains more Vitamin B3 +896.4%
Contains more Vitamin B5 +1548.6%
Contains more Vitamin B6 +516.7%
Contains more Folate +4500%
Contains more Vitamin B12 +621.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
2
:
3
Roe
Contains more Carbs +256.8%
Contains more Water +30.2%
Contains more Protein +88.5%
Contains more Fats +814.4%
Contains more Other +256.2%
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
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
Contains more Carbs +256.8%
Contains more Water +30.2%
Contains more Protein +88.5%
Contains more Fats +814.4%
Contains more Other +256.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
1
:
2
Roe
Contains less Saturated Fat -89.8%
Contains more Monounsaturated Fat +1328.9%
Contains more Polyunsaturated fat +668.4%
24% 19% 57%
Saturated Fat: 0.191 g
Monounsaturated Fat: 0.149 g
Polyunsaturated fat: 0.443 g
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains less Saturated Fat -89.8%
Contains more Monounsaturated Fat +1328.9%
Contains more Polyunsaturated fat +668.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Surimi Roe Opinion
Net carbs 6.85g 1.92g Surimi
Protein 15.18g 28.62g Roe
Fats 0.9g 8.23g Roe
Carbs 6.85g 1.92g Surimi
Calories 99kcal 204kcal Roe
Calcium 9mg 28mg Roe
Iron 0.26mg 0.77mg Roe
Magnesium 43mg 26mg Surimi
Phosphorus 282mg 515mg Roe
Potassium 112mg 283mg Roe
Sodium 143mg 117mg Roe
Zinc 0.33mg 1.28mg Roe
Copper 0.032mg 0.128mg Roe
Manganese 0.011mg 0.013mg Roe
Selenium 28.1µg 51.7µg Roe
Vitamin A 67IU 303IU Roe
Vitamin A RAE 20µg 91µg Roe
Vitamin E 0.63mg Surimi
Vitamin C 0mg 16.4mg Roe
Vitamin B1 0.02mg 0.277mg Roe
Vitamin B2 0.021mg 0.949mg Roe
Vitamin B3 0.22mg 2.192mg Roe
Vitamin B5 0.07mg 1.154mg Roe
Vitamin B6 0.03mg 0.185mg Roe
Folate 2µg 92µg Roe
Vitamin B12 1.6µg 11.54µg Roe
Vitamin K 0.1µg Surimi
Tryptophan 0.092mg 0.375mg Roe
Threonine 0.734mg 1.305mg Roe
Isoleucine 0.709mg 1.465mg Roe
Leucine 1.202mg 2.509mg Roe
Lysine 1.387mg 2.179mg Roe
Methionine 0.515mg 0.71mg Roe
Phenylalanine 0.595mg 1.401mg Roe
Valine 0.77mg 1.676mg Roe
Histidine 0.35mg 0.778mg Roe
Cholesterol 30mg 479mg Surimi
Saturated Fat 0.191g 1.866g Surimi
Omega-3 - DHA 0.241g 1.747g Roe
Omega-3 - EPA 0.157g 1.26g Roe
Omega-3 - DPA 0.014g 0.105g Roe
Monounsaturated Fat 0.149g 2.129g Roe
Polyunsaturated fat 0.443g 3.404g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi Roe
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
20%
Surimi
169%
Roe
Minerals Daily Need Coverage Score
37%
Surimi
68%
Roe

Comparison summary

Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 449mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 1.675g)
Which food is cheaper?
Surimi
Surimi is cheaper (difference - $96)
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 26mg)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/nutrients
  2. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.