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Tuna vs. Roe — In-Depth Nutrition Comparison

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How are Tuna and Roe different?

  • Tuna is richer in Vitamin B3, Selenium, and Vitamin B6, while Roe is higher in Vitamin B12, Vitamin B2, Phosphorus, Folate, Vitamin C, and Vitamin B5.
  • Roe covers your daily need of Vitamin B12 383% more than Tuna.
  • Tuna contains 10 times more Vitamin B3 than Roe. Tuna contains 22.07mg of Vitamin B3, while Roe contains 2.192mg.
  • Tuna is lower in Cholesterol.

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

Infographic

Tuna vs Roe infographic
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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.
Tuna
5
:
4
Roe
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%
Contains more Calcium +600%
Contains more Phosphorus +54.7%
Contains more Zinc +184.4%
Contains more Copper +197.7%
Equal in Manganese - 0.013
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
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%
Contains more Calcium +600%
Contains more Phosphorus +54.7%
Contains more Zinc +184.4%
Contains more Copper +197.7%
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.
Tuna
5
:
7
Roe
Contains more Vitamin B3 +906.8%
Contains more Vitamin B6 +461.1%
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%
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%
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 B3 +906.8%
Contains more Vitamin B6 +461.1%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
2
:
3
Roe
Contains more Water +17.7%
Contains more Fats +1294.9%
Contains more Carbs +∞%
Contains more Other +103.1%
Equal in Protein - 28.62
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 Water +17.7%
Contains more Fats +1294.9%
Contains more Carbs +∞%
Contains more Other +103.1%
Equal in Protein - 28.62

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna 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
92%
Tuna
169%
Roe
Minerals Daily Need Coverage Score
88%
Tuna
68%
Roe

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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.