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  6. Croaker vs. Roe

Croaker vs. Roe — In-Depth Nutrition Comparison

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How are croaker and roe different?

  • Croaker is richer in vitamin B3, while roe is higher in vitamin B12, vitamin B2, phosphorus, selenium, vitamin C, vitamin B1, and folate.
  • Roe covers your daily need for vitamin B12, 393% more than croaker.
  • Croaker contains 3 times more sodium than roe. Croaker contains 348mg of sodium, while roe contains 117mg.
  • Roe has a higher glycemic index (27) than croaker (0).

Fish, croaker, Atlantic, cooked, breaded, and fried and Fish, roe, mixed species, cooked, dry heat types were used in this article.

Infographic

Croaker 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.6% 30% 32% 22% 14% 93% 45% 10% 212%
Roe
Roe
5
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 MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +20.1%
Contains more IronIron +11.7%
Contains more ManganeseManganese +515.4%
Contains more CopperCopper +96.9%
Contains more ZincZinc +146.2%
Contains more PhosphorusPhosphorus +137.3%
Contains less SodiumSodium -66.4%
Contains more SeleniumSelenium +33.2%

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.
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% 0% 7.7% 0% 23% 30% 81% 44% 60% 263% 0% 26%
Roe
Roe
7
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 B3Vitamin B3 +96.2%
Contains more Vitamin B6Vitamin B6 +40.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +295.7%
Contains more Vitamin B1Vitamin B1 +207.8%
Contains more Vitamin B2Vitamin B2 +630%
Contains more Vitamin B5Vitamin B5 +55.9%
Contains more Vitamin B12Vitamin B12 +449.5%
Contains more FolateFolate +170.6%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Croaker Roe DV% diff.
Vitamin B12 2.1µg 11.54µg 393%
Cholesterol 84mg 479mg 132%
Vitamin B2 0.13mg 0.949mg 63%
Phosphorus 217mg 515mg 43%
Selenium 38.8µg 51.7µg 23%
Protein 18.2g 28.62g 21%
Vitamin C 0mg 16.4mg 18%
Vitamin B1 0.09mg 0.277mg 16%
Folate 34µg 92µg 15%
Vitamin B3 4.3mg 2.192mg 13%
Sodium 348mg 117mg 10%
Vitamin A 23µg 91µg 8%
Vitamin B5 0.74mg 1.154mg 8%
Monounsaturated fat 5.32g 2.129g 8%
Fats 12.67g 8.23g 7%
Copper 0.065mg 0.128mg 7%
Zinc 0.52mg 1.28mg 7%
Saturated fat 3.476g 1.866g 7%
Vitamin B6 0.26mg 0.185mg 6%
Magnesium 42mg 26mg 4%
Manganese 0.08mg 0.013mg 3%
Polyunsaturated fat 2.917g 3.404g 3%
Carbs 7.54g 1.92g 2%
Potassium 340mg 283mg 2%
Fiber 0.4g 0g 2%
Calories 221kcal 204kcal 1%
Iron 0.86mg 0.77mg 1%
Protein per 100 calories 8.2g 14g N/A
Calories per 10 g protein 121kcal 71kcal N/A
Weight per 100 calories 45g 49g N/A
Unsaturated / Saturated Fat ratio 2.4 3 N/A
Net carbs 7.14g 1.92g N/A
Calcium 32mg 28mg 0%
Tryptophan 0.208mg 0.375mg 0%
Threonine 0.788mg 1.305mg 0%
Isoleucine 0.847mg 1.465mg 0%
Leucine 1.48mg 2.509mg 0%
Lysine 1.571mg 2.179mg 0%
Methionine 0.525mg 0.71mg 0%
Phenylalanine 0.742mg 1.401mg 0%
Valine 0.947mg 1.676mg 0%
Histidine 0.525mg 0.778mg 0%
Omega-3 - EPA 0.113g 1.26g N/A
Omega-3 - DHA 0.089g 1.747g N/A
Omega-3 - DPA 0.079g 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 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 +53.9%
Contains more CarbsCarbs +292.7%
Contains more ProteinProtein +57.3%
Contains more OtherOther +42.1%
~equal in Water ~58.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
30% 45% 25%
Saturated fat: Sat. Fat 3.476 g
Monounsaturated fat: Mono. Fat 5.32 g
Polyunsaturated fat: Poly. Fat 2.917 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 +149.9%
Contains less Sat. FatSaturated fat -46.3%
Contains more Poly. FatPolyunsaturated fat +16.7%

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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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.