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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
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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
:
3
Roe
Contains more Iron +18.2%
Contains more Potassium +78.4%
Contains more Magnesium +369.2%
Contains less Sodium -48.7%
Contains more Copper +141.5%
Contains more Zinc +128.6%
Contains more Phosphorus +38.8%
Equal in Calcium - 28
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 35% 9% 45% 88% 18% 16% 159% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 9% 25% 19% 43% 35% 221% 16%
Contains more Iron +18.2%
Contains more Potassium +78.4%
Contains more Magnesium +369.2%
Contains less Sodium -48.7%
Contains more Copper +141.5%
Contains more Zinc +128.6%
Contains more Phosphorus +38.8%
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" chart 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 Vitamin B12 +302.1%
Contains more Folate +162.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 14% 30% 0% 0% 11% 36% 189% 52% 107% 359% 0% 27%
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 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 Vitamin B12 +302.1%
Contains more Folate +162.9%

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
68
Chinook salmon
169
Roe
Mineral Summary Score
47
Chinook salmon
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
154%
Chinook salmon
172%
Roe
Carbohydrates
0%
Chinook salmon
2%
Roe
Fats
62%
Chinook salmon
38%
Roe

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.
Chinook salmon 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 Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinook salmon 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 - 1.348g)
Which food is lower in Cholesterol?
Chinook salmon
Chinook salmon is lower in Cholesterol (difference - 394mg)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 57mg)
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.

All nutrients comparison - raw data values

Nutrient Chinook salmon Roe Opinion
Calories 231 204 Chinook salmon
Protein 25.72 28.62 Roe
Fats 13.38 8.23 Chinook salmon
Vitamin C 4.1 16.4 Roe
Carbs 0 1.92 Roe
Cholesterol 85 479 Chinook salmon
Vitamin D
Iron 0.91 0.77 Chinook salmon
Calcium 28 28
Potassium 505 283 Chinook salmon
Magnesium 122 26 Chinook salmon
Sugar
Fiber 0 0
Copper 0.053 0.128 Roe
Zinc 0.56 1.28 Roe
Starch
Phosphorus 371 515 Roe
Sodium 60 117 Chinook salmon
Vitamin A 496 303 Chinook salmon
Vitamin E
Vitamin D
Vitamin B1 0.044 0.277 Roe
Vitamin B2 0.154 0.949 Roe
Vitamin B3 10.045 2.192 Chinook salmon
Vitamin B5 0.865 1.154 Roe
Vitamin B6 0.462 0.185 Chinook salmon
Vitamin B12 2.87 11.54 Roe
Vitamin K
Folate 35 92 Roe
Trans Fat
Saturated Fat 3.214 1.866 Roe
Monounsaturated Fat 5.742 2.129 Chinook salmon
Polyunsaturated fat 2.662 3.404 Roe
Tryptophan 0.288 0.375 Roe
Threonine 1.127 1.305 Roe
Isoleucine 1.185 1.465 Roe
Leucine 2.09 2.509 Roe
Lysine 2.362 2.179 Chinook salmon
Methionine 0.761 0.71 Chinook salmon
Phenylalanine 1.004 1.401 Roe
Valine 1.325 1.676 Roe
Histidine 0.757 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 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.