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Atlantic mackerel vs Roe - In-Depth Nutrition Comparison

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The main differences between Atlantic mackerel and Roe

  • Atlantic mackerel is richer in Vitamin B12, Vitamin B3, Vitamin B6 and Magnesium, yet Roe is richer in Vitamin B2, Phosphorus, Folate and Vitamin C.
  • Daily need coverage for Vitamin B12 from Atlantic mackerel is 311% higher.
  • Atlantic mackerel contains 4 times more Magnesium than Roe. Atlantic mackerel contains 97mg of Magnesium, while Roe contains 26mg.
  • Roe contains less Saturated Fat.

Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat.

Infographic

Atlantic mackerel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Roe
Contains more Iron +103.9%
Contains more Potassium +41.7%
Contains more Magnesium +273.1%
Contains less Sodium -29.1%
Contains more Calcium +86.7%
Contains more Copper +36.2%
Contains more Zinc +36.2%
Contains more Phosphorus +85.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 59% 5% 36% 70% 32% 26% 120% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 9% 25% 19% 43% 35% 221% 16%
Contains more Iron +103.9%
Contains more Potassium +41.7%
Contains more Magnesium +273.1%
Contains less Sodium -29.1%
Contains more Calcium +86.7%
Contains more Copper +36.2%
Contains more Zinc +36.2%
Contains more Phosphorus +85.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Roe
Contains more Vitamin B3 +212.5%
Contains more Vitamin B6 +148.6%
Contains more Vitamin B12 +64.6%
Contains more Vitamin C +4000%
Contains more Vitamin A +68.3%
Contains more Vitamin B1 +74.2%
Contains more Vitamin B2 +130.3%
Contains more Vitamin B5 +16.6%
Contains more Folate +4500%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 11% 0% 0% 40% 96% 129% 60% 107% 2375% 0% 2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 55% 19% 0% 0% 70% 219% 42% 70% 43% 1443% 0% 69%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B6 +148.6%
Contains more Vitamin B12 +64.6%
Contains more Vitamin C +4000%
Contains more Vitamin A +68.3%
Contains more Vitamin B1 +74.2%
Contains more Vitamin B2 +130.3%
Contains more Vitamin B5 +16.6%
Contains more Folate +4500%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
235
Atlantic mackerel
169
Roe
Mineral Summary Score
44
Atlantic mackerel
49
Roe

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
143%
Atlantic mackerel
172%
Roe
Carbohydrates
0%
Atlantic mackerel
2%
Roe
Fats
82%
Atlantic mackerel
38%
Roe

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Atlantic mackerel Roe
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugars Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Atlantic mackerel Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 2.31g)
Which food is lower in Cholesterol?
Atlantic mackerel
Atlantic mackerel is lower in Cholesterol (difference - 404mg)
Which food contains less Sodium?
Atlantic mackerel
Atlantic mackerel contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Atlantic mackerel
Atlantic mackerel is lower in glycemic index (difference - 27)
Which food is cheaper?
Atlantic mackerel
Atlantic mackerel is cheaper (difference - $93)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Atlantic mackerel Roe Opinion
Calories 262 204 Atlantic mackerel
Protein 23.85 28.62 Roe
Fats 17.81 8.23 Atlantic mackerel
Vitamin C 0.4 16.4 Roe
Carbs 0 1.92 Roe
Cholesterol 75 479 Atlantic mackerel
Vitamin D
Iron 1.57 0.77 Atlantic mackerel
Calcium 15 28 Roe
Potassium 401 283 Atlantic mackerel
Magnesium 97 26 Atlantic mackerel
Sugars
Fiber 0 0
Copper 0.094 0.128 Roe
Zinc 0.94 1.28 Roe
Starch
Phosphorus 278 515 Roe
Sodium 83 117 Atlantic mackerel
Vitamin A 180 303 Roe
Vitamin E
Vitamin D
Vitamin B1 0.159 0.277 Roe
Vitamin B2 0.412 0.949 Roe
Vitamin B3 6.85 2.192 Atlantic mackerel
Vitamin B5 0.99 1.154 Roe
Vitamin B6 0.46 0.185 Atlantic mackerel
Vitamin B12 19 11.54 Atlantic mackerel
Vitamin K
Folate 2 92 Roe
Trans Fat
Saturated Fat 4.176 1.866 Roe
Monounsaturated Fat 7.006 2.129 Atlantic mackerel
Polyunsaturated fat 4.3 3.404 Atlantic mackerel
Tryptophan 0.267 0.375 Roe
Threonine 1.045 1.305 Roe
Isoleucine 1.099 1.465 Roe
Leucine 1.938 2.509 Roe
Lysine 2.19 2.179 Atlantic mackerel
Methionine 0.706 0.71 Roe
Phenylalanine 0.931 1.401 Roe
Valine 1.228 1.676 Roe
Histidine 0.702 0.778 Roe
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Atlantic mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.