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Chinook salmon vs. Roe — In-Depth Nutrition Comparison

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What are the differences between Chinook salmon and Roe?

  • Chinook salmon is higher in Vitamin B3, Magnesium, and Vitamin B6, yet Roe is higher in Vitamin B12, Vitamin B2, Phosphorus, Vitamin B1, Folate, and Vitamin C.
  • Roe's daily need coverage for Vitamin B12 is 361% more.
  • Chinook salmon has 5 times more Magnesium than Roe. While Chinook salmon has 122mg of Magnesium, Roe has only 26mg.
  • The amount of Cholesterol in Chinook salmon is lower.

We used Fish, salmon, chinook, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat types in this article.

Infographic

Chinook salmon 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.
Contains more Iron +18.2%
Contains more Magnesium +369.2%
Contains more Potassium +78.4%
Contains less Sodium -48.7%
Contains more Manganese +46.2%
Contains more Phosphorus +38.8%
Contains more Zinc +128.6%
Contains more Copper +141.5%
Contains more Selenium +10.5%
Equal in Calcium - 28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 35% 88% 159% 45% 8% 16% 18% 3% 256%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Iron +18.2%
Contains more Magnesium +369.2%
Contains more Potassium +78.4%
Contains less Sodium -48.7%
Contains more Manganese +46.2%
Contains more Phosphorus +38.8%
Contains more Zinc +128.6%
Contains more Copper +141.5%
Contains more Selenium +10.5%
Equal in Calcium - 28

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.
:
6
Roe
Contains more Vitamin A +63.7%
Contains more Vitamin B3 +358.3%
Contains more Vitamin B6 +149.7%
Contains more Vitamin C +300%
Contains more Vitamin B1 +529.5%
Contains more Vitamin B2 +516.2%
Contains more Vitamin B5 +33.4%
Contains more Folate +162.9%
Contains more Vitamin B12 +302.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 0% 0% 14% 11% 36% 189% 52% 107% 27% 359% 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 A +63.7%
Contains more Vitamin B3 +358.3%
Contains more Vitamin B6 +149.7%
Contains more Vitamin C +300%
Contains more Vitamin B1 +529.5%
Contains more Vitamin B2 +516.2%
Contains more Vitamin B5 +33.4%
Contains more Folate +162.9%
Contains more Vitamin B12 +302.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +62.6%
Contains more Water +11.9%
Contains more Protein +11.3%
Contains more Carbs +∞%
Equal in Other - 2.6
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
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 +62.6%
Contains more Water +11.9%
Contains more Protein +11.3%
Contains more Carbs +∞%
Equal in Other - 2.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +169.7%
Contains less Saturated Fat -41.9%
Contains more Polyunsaturated fat +27.9%
28% 49% 23%
Saturated Fat: 3.214 g
Monounsaturated Fat: 5.742 g
Polyunsaturated fat: 2.662 g
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains more Monounsaturated Fat +169.7%
Contains less Saturated Fat -41.9%
Contains more Polyunsaturated fat +27.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinook salmon 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 Chinook salmon Roe Opinion
Net carbs 0g 1.92g Roe
Protein 25.72g 28.62g Roe
Fats 13.38g 8.23g Chinook salmon
Carbs 0g 1.92g Roe
Calories 231kcal 204kcal Chinook salmon
Calcium 28mg 28mg
Iron 0.91mg 0.77mg Chinook salmon
Magnesium 122mg 26mg Chinook salmon
Phosphorus 371mg 515mg Roe
Potassium 505mg 283mg Chinook salmon
Sodium 60mg 117mg Chinook salmon
Zinc 0.56mg 1.28mg Roe
Copper 0.053mg 0.128mg Roe
Manganese 0.019mg 0.013mg Chinook salmon
Selenium 46.8µg 51.7µg Roe
Vitamin A 496IU 303IU Chinook salmon
Vitamin A RAE 149µg 91µg Chinook salmon
Vitamin C 4.1mg 16.4mg Roe
Vitamin B1 0.044mg 0.277mg Roe
Vitamin B2 0.154mg 0.949mg Roe
Vitamin B3 10.045mg 2.192mg Chinook salmon
Vitamin B5 0.865mg 1.154mg Roe
Vitamin B6 0.462mg 0.185mg Chinook salmon
Folate 35µg 92µg Roe
Vitamin B12 2.87µg 11.54µg Roe
Tryptophan 0.288mg 0.375mg Roe
Threonine 1.127mg 1.305mg Roe
Isoleucine 1.185mg 1.465mg Roe
Leucine 2.09mg 2.509mg Roe
Lysine 2.362mg 2.179mg Chinook salmon
Methionine 0.761mg 0.71mg Chinook salmon
Phenylalanine 1.004mg 1.401mg Roe
Valine 1.325mg 1.676mg Roe
Histidine 0.757mg 0.778mg Roe
Cholesterol 85mg 479mg Chinook salmon
Saturated Fat 3.214g 1.866g Roe
Omega-3 - DHA 0.727g 1.747g Roe
Omega-3 - EPA 1.01g 1.26g Roe
Omega-3 - DPA 0.296g 0.105g Chinook salmon
Monounsaturated Fat 5.742g 2.129g Chinook salmon
Polyunsaturated fat 2.662g 3.404g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinook salmon 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
68%
Chinook salmon
169%
Roe
Minerals Daily Need Coverage Score
63%
Chinook salmon
68%
Roe

Comparison summary

Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 1.348g)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 57mg)
Which food is lower in Cholesterol?
Chinook salmon
Chinook salmon is lower in Cholesterol (difference - 394mg)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 27)
Which food is cheaper?
Chinook salmon
Chinook salmon is cheaper (difference - $85)
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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.