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  6. Almond vs. Roe

Almond vs. Roe — In-Depth Nutrition Comparison

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How are Almond and Roe different?

  • Almond is richer in Copper, Manganese, Magnesium, Fiber, Iron, and Calcium, while Roe is higher in Vitamin B12, Selenium, and Vitamin C.
  • Roe covers your daily need of Vitamin B12 481% more than Almond.

Nuts, almonds and Fish, roe, mixed species, cooked, dry heat types were used in this article.

Infographic

Almond 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.
Almond
Almond
8
:
2
Roe
Roe
Contains more Calcium +860.7%
Contains more Iron +381.8%
Contains more Magnesium +938.5%
Contains more Potassium +159%
Contains less Sodium -99.1%
Contains more Zinc +143.8%
Contains more Copper +705.5%
Contains more Manganese +16661.5%
Contains more Selenium +1161%
Equal in Phosphorus - 515
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Calcium +860.7%
Contains more Iron +381.8%
Contains more Magnesium +938.5%
Contains more Potassium +159%
Contains less Sodium -99.1%
Contains more Zinc +143.8%
Contains more Copper +705.5%
Contains more Manganese +16661.5%
Contains more Selenium +1161%
Equal in Phosphorus - 515

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.
Almond
Almond
5
:
7
Roe
Roe
Contains more Vitamin B2 +19.9%
Contains more Vitamin B3 +65.1%
Contains more Vitamin A +15050%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B5 +145%
Contains more Vitamin B6 +35%
Contains more Folate +109.1%
Contains more Vitamin B12 +∞%
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
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%
Contains more Vitamin B2 +19.9%
Contains more Vitamin B3 +65.1%
Contains more Vitamin A +15050%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +35.1%
Contains more Vitamin B5 +145%
Contains more Vitamin B6 +35%
Contains more Folate +109.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
3
:
2
Roe
Roe
Contains more Fats +506.7%
Contains more Carbs +1022.4%
Contains more Other +13.8%
Contains more Protein +35.3%
Contains more Water +1229.5%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
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
Contains more Fats +506.7%
Contains more Carbs +1022.4%
Contains more Other +13.8%
Contains more Protein +35.3%
Contains more Water +1229.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Roe
Roe
Contains more Monounsaturated Fat +1382%
Contains more Polyunsaturated fat +262.2%
Contains less Saturated Fat -50.9%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains more Monounsaturated Fat +1382%
Contains more Polyunsaturated fat +262.2%
Contains less Saturated Fat -50.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond Roe Opinion
Net carbs 9.05g 1.92g Almond
Protein 21.15g 28.62g Roe
Fats 49.93g 8.23g Almond
Carbs 21.55g 1.92g Almond
Calories 579kcal 204kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g Roe
Fiber 12.5g 0g Almond
Calcium 269mg 28mg Almond
Iron 3.71mg 0.77mg Almond
Magnesium 270mg 26mg Almond
Phosphorus 481mg 515mg Roe
Potassium 733mg 283mg Almond
Sodium 1mg 117mg Almond
Zinc 3.12mg 1.28mg Almond
Copper 1.031mg 0.128mg Almond
Manganese 2.179mg 0.013mg Almond
Selenium 4.1µg 51.7µg Roe
Vitamin A 2IU 303IU Roe
Vitamin A RAE 0µg 91µg Roe
Vitamin E 25.63mg Almond
Vitamin C 0mg 16.4mg Roe
Vitamin B1 0.205mg 0.277mg Roe
Vitamin B2 1.138mg 0.949mg Almond
Vitamin B3 3.618mg 2.192mg Almond
Vitamin B5 0.471mg 1.154mg Roe
Vitamin B6 0.137mg 0.185mg Roe
Folate 44µg 92µg Roe
Vitamin B12 0µg 11.54µg Roe
Tryptophan 0.211mg 0.375mg Roe
Threonine 0.601mg 1.305mg Roe
Isoleucine 0.751mg 1.465mg Roe
Leucine 1.473mg 2.509mg Roe
Lysine 0.568mg 2.179mg Roe
Methionine 0.157mg 0.71mg Roe
Phenylalanine 1.132mg 1.401mg Roe
Valine 0.855mg 1.676mg Roe
Histidine 0.539mg 0.778mg Roe
Cholesterol 0mg 479mg Almond
Trans Fat 0.015g Roe
Saturated Fat 3.802g 1.866g Roe
Omega-3 - DHA 0g 1.747g Roe
Omega-3 - EPA 0g 1.26g Roe
Omega-3 - DPA 0g 0.105g Roe
Monounsaturated Fat 31.551g 2.129g Almond
Polyunsaturated fat 12.329g 3.404g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond 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
82%
Almond
169%
Roe
Minerals Daily Need Coverage Score
142%
Almond
68%
Roe

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 1.936g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 116mg)
Which food is lower in Cholesterol?
Almond
Almond is lower in Cholesterol (difference - 479mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 27)
Which food is cheaper?
Almond
Almond is cheaper (difference - $97.6)
Which food is richer in minerals?
Almond
Almond 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. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.