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  6. Cheese vs. Roe

Cheese vs. Roe — In-Depth Nutrition Comparison

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What are the main differences between cheese and roe?

  • Cheese is richer in calcium, zinc, and vitamin A, while roe is higher in vitamin B12, selenium, vitamin B2, and vitamin B1.
  • Roe's daily need coverage for vitamin B12 is 435% higher.
  • Roe has 25 times less calcium than cheese. Cheese has 710mg of calcium, while roe has 28mg.
  • Roe is lower in saturated fat.
  • Roe has a higher glycemic index (27) than cheese (0).

We used Cheese, cheddar and Fish, roe, mixed species, cooked, dry heat types in this comparison.

Infographic

Cheese 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.
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Roe
Roe
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more CalciumCalcium +2435.7%
Contains more ZincZinc +184.4%
Contains more ManganeseManganese +107.7%
Contains more PotassiumPotassium +272.4%
Contains more IronIron +450%
Contains more CopperCopper +326.7%
Contains more PhosphorusPhosphorus +13.2%
Contains less SodiumSodium -82.1%
Contains more SeleniumSelenium +81.4%
~equal in Magnesium ~26mg

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.
Cheese
Cheese
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Roe
Roe
8
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +262.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +855.2%
Contains more Vitamin B2Vitamin B2 +121.7%
Contains more Vitamin B3Vitamin B3 +3615.3%
Contains more Vitamin B5Vitamin B5 +181.5%
Contains more Vitamin B6Vitamin B6 +180.3%
Contains more Vitamin B12Vitamin B12 +949.1%
Contains more FolateFolate +240.7%

All nutrients comparison - raw data values

Nutrient Cheese Roe DV% diff.
Vitamin B12 1.1µg 11.54µg 435%
Cholesterol 99mg 479mg 127%
Saturated fat 18.867g 1.866g 77%
Calcium 710mg 28mg 68%
Selenium 28.5µg 51.7µg 42%
Vitamin B2 0.428mg 0.949mg 40%
Fats 33.31g 8.23g 39%
Vitamin A 330µg 91µg 27%
Sodium 653mg 117mg 23%
Zinc 3.64mg 1.28mg 21%
Vitamin B1 0.029mg 0.277mg 21%
Vitamin C 0mg 16.4mg 18%
Monounsaturated fat 9.246g 2.129g 18%
Folate 27µg 92µg 16%
Vitamin B5 0.41mg 1.154mg 15%
Vitamin B3 0.059mg 2.192mg 13%
Polyunsaturated fat 1.421g 3.404g 13%
Protein 22.87g 28.62g 12%
Copper 0.03mg 0.128mg 11%
Calories 404kcal 204kcal 10%
Phosphorus 455mg 515mg 9%
Vitamin B6 0.066mg 0.185mg 9%
Iron 0.14mg 0.77mg 8%
Potassium 76mg 283mg 6%
Vitamin E 0.71mg 5%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Choline 16.5mg 3%
Vitamin K 2.4µg 2%
Manganese 0.027mg 0.013mg 1%
Protein per 100 calories 5.7g 14g N/A
Calories per 10 g protein 177kcal 71kcal N/A
Weight per 100 calories 25g 49g N/A
Unsaturated / Saturated Fat ratio 0.57 3 N/A
Net carbs 3.09g 1.92g N/A
Carbs 3.09g 1.92g 0%
Magnesium 27mg 26mg 0%
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.375mg 0%
Threonine 1.044mg 1.305mg 0%
Isoleucine 1.206mg 1.465mg 0%
Leucine 1.939mg 2.509mg 0%
Lysine 1.025mg 2.179mg 0%
Methionine 0.547mg 0.71mg 0%
Phenylalanine 1.074mg 1.401mg 0%
Valine 1.404mg 1.676mg 0%
Histidine 0.547mg 0.778mg 0%
Omega-3 - EPA 0.01g 1.26g N/A
Omega-3 - DHA 0.001g 1.747g N/A
Omega-3 - DPA 0.017g 0.105g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
3
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Roe
Roe
2
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 FatsFats +304.7%
Contains more CarbsCarbs +60.9%
Contains more OtherOther +42.7%
Contains more ProteinProtein +25.1%
Contains more WaterWater +58.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Roe
Roe
2
25% 29% 46%
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 +334.3%
Contains less Sat. FatSaturated fat -90.1%
Contains more Poly. FatPolyunsaturated fat +139.5%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.