Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Atlantic mackerel vs Roe - In-Depth Nutrition Comparison

Compare

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

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 A +68.3%
Contains more Vitamin C +4000%
Contains more Vitamin B1 +74.2%
Contains more Vitamin B2 +130.3%
Contains more Vitamin B5 +16.6%
Contains more Folate +4500%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
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 +212.5%
Contains more Vitamin B6 +148.6%
Contains more Vitamin B12 +64.6%
Contains more Vitamin A +68.3%
Contains more Vitamin C +4000%
Contains more Vitamin B1 +74.2%
Contains more Vitamin B2 +130.3%
Contains more Vitamin B5 +16.6%
Contains more Folate +4500%

Comparison summary table

Pay attention to 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 Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Atlantic mackerel Roe Opinion
Net carbs 0g 1.92g Roe
Protein 23.85g 28.62g Roe
Fats 17.81g 8.23g Atlantic mackerel
Carbs 0g 1.92g Roe
Calories 262kcal 204kcal Atlantic mackerel
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 15mg 28mg Roe
Iron 1.57mg 0.77mg Atlantic mackerel
Magnesium 97mg 26mg Atlantic mackerel
Phosphorus 278mg 515mg Roe
Potassium 401mg 283mg Atlantic mackerel
Sodium 83mg 117mg Atlantic mackerel
Zinc 0.94mg 1.28mg Roe
Copper 0.094mg 0.128mg Roe
Vitamin A 180IU 303IU Roe
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0.4mg 16.4mg Roe
Vitamin B1 0.159mg 0.277mg Roe
Vitamin B2 0.412mg 0.949mg Roe
Vitamin B3 6.85mg 2.192mg Atlantic mackerel
Vitamin B5 0.99mg 1.154mg Roe
Vitamin B6 0.46mg 0.185mg Atlantic mackerel
Folate 2µg 92µg Roe
Vitamin B12 19µg 11.54µg Atlantic mackerel
Vitamin K µg µg
Tryptophan 0.267mg 0.375mg Roe
Threonine 1.045mg 1.305mg Roe
Isoleucine 1.099mg 1.465mg Roe
Leucine 1.938mg 2.509mg Roe
Lysine 2.19mg 2.179mg Atlantic mackerel
Methionine 0.706mg 0.71mg Roe
Phenylalanine 0.931mg 1.401mg Roe
Valine 1.228mg 1.676mg Roe
Histidine 0.702mg 0.778mg Roe
Cholesterol 75mg 479mg Atlantic mackerel
Trans Fat g g
Saturated Fat 4.176g 1.866g Roe
Monounsaturated Fat 7.006g 2.129g Atlantic mackerel
Polyunsaturated fat 4.3g 3.404g Atlantic mackerel

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
143%
Atlantic mackerel
172%
Roe
Carbohydrates
0%
Atlantic mackerel
2%
Roe
Fats
82%
Atlantic mackerel
38%
Roe

Comparison summary

Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 2.31g)
Which food contains less Sodium?
Atlantic mackerel
Atlantic mackerel contains less Sodium (difference - 34mg)
Which food is lower in Cholesterol?
Atlantic mackerel
Atlantic mackerel is lower in Cholesterol (difference - 404mg)
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 Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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 to 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.