Mackerel vs. Roe — In-Depth Nutrition Comparison
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What are the differences between mackerel and roe?
- Mackerel is higher in selenium and vitamin B12, yet roe is higher in vitamin B2, phosphorus, vitamin B1, folate, and vitamin C.
- Mackerel's daily need coverage for sodium is 188% more.
- Mackerel has 4 times more saturated fat than roe. While mackerel has 7.148g of saturated fat, roe has only 1.866g.
- The amount of sodium in roe is lower.
- The glycemic index of mackerel is lower.
We used Fish, mackerel, salted and Fish, roe, mixed species, cooked, dry heat types in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +130.8% |
| Contains more CalciumCalcium | +135.7% |
| Contains more PotassiumPotassium | +83.7% |
| Contains more IronIron | +81.8% |
| Contains more SeleniumSelenium | +42% |
| Contains more CopperCopper | +28% |
| Contains more ZincZinc | +16.4% |
| Contains more PhosphorusPhosphorus | +102.8% |
| Contains less SodiumSodium | -97.4% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +50.5% |
| Contains more Vitamin B6Vitamin B6 | +121.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +93.6% |
| Contains more Vitamin B1Vitamin B1 | +1285% |
| Contains more Vitamin B2Vitamin B2 | +399.5% |
| Contains more FolateFolate | +513.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 4450mg | 117mg | 188% |
| Cholesterol | 95mg | 479mg | 128% |
| Vitamin D | 25.2µg | 126% | |
| Vitamin D | 1006IU | 126% | |
| Vitamin B2 | 0.19mg | 0.949mg | 58% |
| Selenium | 73.4µg | 51.7µg | 39% |
| Phosphorus | 254mg | 515mg | 37% |
| Fats | 25.1g | 8.23g | 26% |
| Saturated fat | 7.148g | 1.866g | 24% |
| Vitamin B5 | 1.154mg | 23% | |
| Vitamin B1 | 0.02mg | 0.277mg | 21% |
| Protein | 18.5g | 28.62g | 20% |
| Polyunsaturated fat | 6.21g | 3.404g | 19% |
| Folate | 15µg | 92µg | 19% |
| Vitamin B12 | 12µg | 11.54µg | 19% |
| Vitamin C | 0mg | 16.4mg | 18% |
| Choline | 101.6mg | 18% | |
| Vitamin B6 | 0.41mg | 0.185mg | 17% |
| Vitamin E | 2.38mg | 16% | |
| Monounsaturated fat | 8.32g | 2.129g | 15% |
| Iron | 1.4mg | 0.77mg | 8% |
| Magnesium | 60mg | 26mg | 8% |
| Potassium | 520mg | 283mg | 7% |
| Vitamin K | 7.8µg | 7% | |
| Vitamin B3 | 3.3mg | 2.192mg | 7% |
| Calories | 305kcal | 204kcal | 5% |
| Vitamin A | 47µg | 91µg | 5% |
| Calcium | 66mg | 28mg | 4% |
| Copper | 0.1mg | 0.128mg | 3% |
| Zinc | 1.1mg | 1.28mg | 2% |
| Manganese | 0.013mg | 1% | |
| Carbs | 0g | 1.92g | 1% |
| Net carbs | 0g | 1.92g | N/A |
| Tryptophan | 0.375mg | 0% | |
| Threonine | 1.305mg | 0% | |
| Isoleucine | 1.465mg | 0% | |
| Leucine | 2.509mg | 0% | |
| Lysine | 2.179mg | 0% | |
| Methionine | 0.71mg | 0% | |
| Phenylalanine | 1.401mg | 0% | |
| Valine | 1.676mg | 0% | |
| Histidine | 0.778mg | 0% | |
| Omega-3 - EPA | 1.619g | 1.26g | N/A |
| Omega-3 - DHA | 2.965g | 1.747g | N/A |
| Omega-3 - DPA | 0.391g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +205% |
| Contains more OtherOther | +415.4% |
| Contains more ProteinProtein | +54.7% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +36.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +290.8% |
| Contains more Poly. FatPolyunsaturated fat | +82.4% |
| Contains less Sat. FatSaturated fat | -73.9% |