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  6. Eel vs. Roe

Eel vs. Roe — In-Depth Nutrition Comparison

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Summary of differences between eels and roe

  • Eels have more vitamin A and vitamin B3; however, roe is higher in vitamin B12, selenium, vitamin B2, phosphorus, folate, vitamin B5, and vitamin C.
  • Roe covers your daily need for vitamin B12, 360% more than eels.
  • Eels have 12 times more vitamin A than roe. While eels have 3787 IU of vitamin A, roe has only 303 IU.
  • Eels have less cholesterol.
  • The glycemic index of roe is higher.

These are the specific foods used in this comparison Fish, eel, mixed species, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat.

Infographic

Eel 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.
Eel
Eel
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 7.8% 31% 24% 9.7% 57% 119% 8.5% 5.2% 45%
Roe
Roe
4
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 PotassiumPotassium +23.3%
Contains more ZincZinc +62.5%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +207.7%
Contains more IronIron +20.3%
Contains more CopperCopper +341.4%
Contains more PhosphorusPhosphorus +85.9%
Contains more SeleniumSelenium +522.9%
~equal in Magnesium ~26mg
~equal in Calcium ~28mg

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.
Eel
Eel
2
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 6% 0% 379% 0% 46% 12% 84% 17% 18% 361% 0% 13%
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 AVitamin A +1149.5%
Contains more Vitamin B3Vitamin B3 +104.7%
Contains more Vitamin CVitamin C +811.1%
Contains more Vitamin B1Vitamin B1 +51.4%
Contains more Vitamin B2Vitamin B2 +1760.8%
Contains more Vitamin B5Vitamin B5 +312.1%
Contains more Vitamin B6Vitamin B6 +140.3%
Contains more Vitamin B12Vitamin B12 +299.3%
Contains more FolateFolate +441.2%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Eel Roe DV% diff.
Vitamin B12 2.89µg 11.54µg 360%
Vitamin A 1137µg 91µg 116%
Cholesterol 161mg 479mg 106%
Selenium 8.3µg 51.7µg 79%
Vitamin B2 0.051mg 0.949mg 69%
Phosphorus 277mg 515mg 34%
Folate 17µg 92µg 19%
Monounsaturated fat 9.218g 2.129g 18%
Vitamin B5 0.28mg 1.154mg 17%
Vitamin C 1.8mg 16.4mg 16%
Polyunsaturated fat 1.214g 3.404g 15%
Vitamin B3 4.487mg 2.192mg 14%
Copper 0.029mg 0.128mg 11%
Protein 23.65g 28.62g 10%
Fats 14.95g 8.23g 10%
Vitamin B1 0.183mg 0.277mg 8%
Vitamin B6 0.077mg 0.185mg 8%
Zinc 2.08mg 1.28mg 7%
Saturated fat 3.023g 1.866g 5%
Calories 236kcal 204kcal 2%
Potassium 349mg 283mg 2%
Iron 0.64mg 0.77mg 2%
Sodium 65mg 117mg 2%
Carbs 0g 1.92g 1%
Manganese 0.04mg 0.013mg 1%
Protein per 100 calories 10g 14g N/A
Calories per 10 g protein 100kcal 71kcal N/A
Weight per 100 calories 42g 49g N/A
Unsaturated / Saturated Fat ratio 3.5 3 N/A
Net carbs 0g 1.92g N/A
Magnesium 26mg 26mg 0%
Calcium 26mg 28mg 0%
Tryptophan 0.265mg 0.375mg 0%
Threonine 1.037mg 1.305mg 0%
Isoleucine 1.09mg 1.465mg 0%
Leucine 1.922mg 2.509mg 0%
Lysine 2.171mg 2.179mg 0%
Methionine 0.7mg 0.71mg 0%
Phenylalanine 0.923mg 1.401mg 0%
Valine 1.218mg 1.676mg 0%
Histidine 0.696mg 0.778mg 0%
Omega-3 - EPA 0.108g 1.26g N/A
Omega-3 - DHA 0.081g 1.747g N/A
Omega-3 - DPA 0.095g 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eel
Eel
2
24% 15% 59% 2%
Protein: 23.65 g
Fats: 14.95 g
Carbs: 0 g
Water: 59.31 g
Other: 2.09 g
Roe
Roe
3
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 +81.7%
Contains more ProteinProtein +21%
Contains more CarbsCarbs +∞%
Contains more OtherOther +24.4%
~equal in Water ~58.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eel
Eel
1
22% 69% 9%
Saturated fat: Sat. Fat 3.023 g
Monounsaturated fat: Mono. Fat 9.218 g
Polyunsaturated fat: Poly. Fat 1.214 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 +333%
Contains less Sat. FatSaturated fat -38.3%
Contains more Poly. FatPolyunsaturated fat +180.4%

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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. Eel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174194/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.