Atlantic Mackerel vs. Roe — In-Depth Nutrition Comparison
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Summary of differences between atlantic Mackerel and roe
- Atlantic Mackerel has more vitamin B3, vitamin B6, and magnesium; however, roe is higher in vitamin B12, vitamin B2, phosphorus, folate, vitamin C, and selenium.
- Roe covers your daily need for cholesterol, 136% more than atlantic Mackerel.
- Atlantic Mackerel has 4 times more vitamin B3 than roe. While atlantic Mackerel has 9.08mg of vitamin B3, roe has only 2.192mg.
- Atlantic Mackerel has less cholesterol.
These are the specific foods used in this comparison Fish, mackerel, Atlantic, raw and Fish, roe, mixed species, cooked, dry heat.
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.
| Contains more MagnesiumMagnesium | +192.3% |
| Contains more IronIron | +111.7% |
| Contains less SodiumSodium | -23.1% |
| Contains more ManganeseManganese | +15.4% |
| Contains more CalciumCalcium | +133.3% |
| Contains more CopperCopper | +75.3% |
| Contains more ZincZinc | +103.2% |
| Contains more PhosphorusPhosphorus | +137.3% |
| Contains more SeleniumSelenium | +17.2% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +314.2% |
| Contains more Vitamin B6Vitamin B6 | +115.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +4000% |
| Contains more Vitamin AVitamin A | +82% |
| Contains more Vitamin B1Vitamin B1 | +57.4% |
| Contains more Vitamin B2Vitamin B2 | +204.2% |
| Contains more Vitamin B5Vitamin B5 | +34.8% |
| Contains more Vitamin B12Vitamin B12 | +32.5% |
| Contains more FolateFolate | +9100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 70mg | 479mg | 136% |
| Vitamin B12 | 8.71µg | 11.54µg | 118% |
| Vitamin D | 16.1µg | 81% | |
| Vitamin D | 643IU | 80% | |
| Vitamin B2 | 0.312mg | 0.949mg | 49% |
| Vitamin B3 | 9.08mg | 2.192mg | 43% |
| Phosphorus | 217mg | 515mg | 43% |
| Folate | 1µg | 92µg | 23% |
| Protein | 18.6g | 28.62g | 20% |
| Vitamin C | 0.4mg | 16.4mg | 18% |
| Vitamin B6 | 0.399mg | 0.185mg | 16% |
| Selenium | 44.1µg | 51.7µg | 14% |
| Magnesium | 76mg | 26mg | 12% |
| Choline | 65mg | 12% | |
| Iron | 1.63mg | 0.77mg | 11% |
| Vitamin E | 1.52mg | 10% | |
| Fats | 13.89g | 8.23g | 9% |
| Vitamin B1 | 0.176mg | 0.277mg | 8% |
| Monounsaturated fat | 5.456g | 2.129g | 8% |
| Saturated fat | 3.257g | 1.866g | 6% |
| Zinc | 0.63mg | 1.28mg | 6% |
| Copper | 0.073mg | 0.128mg | 6% |
| Vitamin B5 | 0.856mg | 1.154mg | 6% |
| Vitamin A | 50µg | 91µg | 5% |
| Vitamin K | 5µg | 4% | |
| Calcium | 12mg | 28mg | 2% |
| Sodium | 90mg | 117mg | 1% |
| Potassium | 314mg | 283mg | 1% |
| Carbs | 0g | 1.92g | 1% |
| Calories | 205kcal | 204kcal | 0% |
| Net carbs | 0g | 1.92g | N/A |
| Manganese | 0.015mg | 0.013mg | 0% |
| Polyunsaturated fat | 3.35g | 3.404g | 0% |
| Tryptophan | 0.208mg | 0.375mg | 0% |
| Threonine | 0.815mg | 1.305mg | 0% |
| Isoleucine | 0.857mg | 1.465mg | 0% |
| Leucine | 1.512mg | 2.509mg | 0% |
| Lysine | 1.708mg | 2.179mg | 0% |
| Methionine | 0.551mg | 0.71mg | 0% |
| Phenylalanine | 0.726mg | 1.401mg | 0% |
| Valine | 0.958mg | 1.676mg | 0% |
| Histidine | 0.548mg | 0.778mg | 0% |
| Omega-3 - EPA | 0.898g | 1.26g | N/A |
| Omega-3 - DHA | 1.401g | 1.747g | N/A |
| Omega-3 - DPA | 0.212g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
18.6 g
Fats:
13.89 g
Carbs:
0 g
Water:
63.55 g
Other:
3.96 g
Protein:
28.62 g
Fats:
8.23 g
Carbs:
1.92 g
Water:
58.63 g
Other:
2.6 g
| Contains more FatsFats | +68.8% |
| Contains more OtherOther | +52.3% |
| Contains more ProteinProtein | +53.9% |
| Contains more CarbsCarbs | +∞% |
~equal in
Water
~58.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.257 g
Monounsaturated fat:
Mono. Fat
5.456 g
Polyunsaturated fat:
Poly. Fat
3.35 g
Saturated fat:
Sat. Fat
1.866 g
Monounsaturated fat:
Mono. Fat
2.129 g
Polyunsaturated fat:
Poly. Fat
3.404 g
| Contains more Mono. FatMonounsaturated fat | +156.3% |
| Contains less Sat. FatSaturated fat | -42.7% |
~equal in
Polyunsaturated fat
~3.404g