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 38 times more Sodium than roe. While mackerel has 4450mg of Sodium, roe has only 117mg.
- 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% |
| Contains more Vitamin B1Vitamin B1 | +1285% |
| Contains more Vitamin B2Vitamin B2 | +399.5% |
| Contains more FolateFolate | +513.3% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 305kcal | 204kcal |
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| Protein | 18.5g | 28.62g |
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| Fats | 25.1g | 8.23g |
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| Vitamin C | 0mg | 16.4mg |
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| Net carbs | 0g | 1.92g |
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| Carbs | 0g | 1.92g |
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| Cholesterol | 95mg | 479mg |
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| Vitamin D | 1006IU |
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| Magnesium | 60mg | 26mg |
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| Calcium | 66mg | 28mg |
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| Potassium | 520mg | 283mg |
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| Iron | 1.4mg | 0.77mg |
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| Copper | 0.1mg | 0.128mg |
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| Zinc | 1.1mg | 1.28mg |
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| Phosphorus | 254mg | 515mg |
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| Sodium | 4450mg | 117mg |
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| Vitamin A | 157IU | 303IU |
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| Vitamin A | 47µg | 91µg |
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| Vitamin E | 2.38mg |
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| Vitamin D | 25.2µg |
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| Manganese | 0.013mg |
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| Selenium | 73.4µg | 51.7µg |
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| Vitamin B1 | 0.02mg | 0.277mg |
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| Vitamin B2 | 0.19mg | 0.949mg |
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| Vitamin B3 | 3.3mg | 2.192mg |
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| Vitamin B5 | 1.154mg |
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| Vitamin B6 | 0.41mg | 0.185mg |
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| Vitamin B12 | 12µg | 11.54µg |
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| Vitamin K | 7.8µg |
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| Folate | 15µg | 92µg |
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| Choline | 101.6mg |
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| Saturated Fat | 7.148g | 1.866g |
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| Monounsaturated Fat | 8.32g | 2.129g |
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| Polyunsaturated fat | 6.21g | 3.404g |
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| Tryptophan | 0.375mg |
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| Threonine | 1.305mg |
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| Isoleucine | 1.465mg |
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| Leucine | 2.509mg |
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| Lysine | 2.179mg |
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| Methionine | 0.71mg |
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| Phenylalanine | 1.401mg |
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| Valine | 1.676mg |
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| Histidine | 0.778mg |
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| Omega-3 - EPA | 1.619g | 1.26g |
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| Omega-3 - DHA | 2.965g | 1.747g |
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| Omega-3 - DPA | 0.391g | 0.105g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
200%
156%
Minerals Daily Need Coverage Score
131%
68%
Comparison summary
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Roe contains less Sodium (difference - 4333mg)
Which food is lower in Saturated Fat?
Roe is lower in Saturated Fat (difference - 5.282g)
Which food is lower in Cholesterol?
Mackerel is lower in Cholesterol (difference - 384mg)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 27)
Which food is cheaper?
Mackerel is cheaper (difference - $93)
Which food is richer in minerals?
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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?
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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.