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  6. Mackerel vs. Roe

Mackerel vs. Roe — In-Depth Nutrition Comparison

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The main differences between Mackerel and Roe

  • Mackerel is richer in Vitamin B12, Vitamin B3, Vitamin B6, and Magnesium, yet Roe is richer in Vitamin B2, Phosphorus, Folate, and Vitamin C.
  • Daily need coverage for Vitamin B12 from Mackerel is 311% higher.
  • Mackerel contains 4 times more Magnesium than Roe. Mackerel contains 97mg of Magnesium, while Roe contains 26mg.
  • Roe contains less Saturated Fat.

Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat.

Infographic

Mackerel 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.
Mackerel
Mackerel
5
:
5
Roe
Roe
Contains more Iron +103.9%
Contains more Magnesium +273.1%
Contains more Potassium +41.7%
Contains less Sodium -29.1%
Contains more Manganese +53.8%
Contains more Calcium +86.7%
Contains more Phosphorus +85.3%
Contains more Zinc +36.2%
Contains more Copper +36.2%
Equal in Selenium - 51.7
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Iron +103.9%
Contains more Magnesium +273.1%
Contains more Potassium +41.7%
Contains less Sodium -29.1%
Contains more Manganese +53.8%
Contains more Calcium +86.7%
Contains more Phosphorus +85.3%
Contains more Zinc +36.2%
Contains more Copper +36.2%
Equal in Selenium - 51.7

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.
Mackerel
Mackerel
3
:
6
Roe
Roe
Contains more Vitamin B3 +212.5%
Contains more Vitamin B6 +148.6%
Contains more Vitamin B12 +64.6%
Contains more Vitamin A +68.3%
Contains more Vitamin C +4000%
Contains more Vitamin B1 +74.2%
Contains more Vitamin B2 +130.3%
Contains more Vitamin B5 +16.6%
Contains more Folate +4500%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B6 +148.6%
Contains more Vitamin B12 +64.6%
Contains more Vitamin A +68.3%
Contains more Vitamin C +4000%
Contains more Vitamin B1 +74.2%
Contains more Vitamin B2 +130.3%
Contains more Vitamin B5 +16.6%
Contains more Folate +4500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
2
:
3
Roe
Roe
Contains more Fats +116.4%
Contains more Other +95%
Contains more Protein +20%
Contains more Carbs +∞%
Contains more Water +10.1%
Mackerel
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Roe
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 Fats +116.4%
Contains more Other +95%
Contains more Protein +20%
Contains more Carbs +∞%
Contains more Water +10.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
2
:
1
Roe
Roe
Contains more Monounsaturated Fat +229.1%
Contains more Polyunsaturated fat +26.3%
Contains less Saturated Fat -55.3%
Mackerel
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains more Monounsaturated Fat +229.1%
Contains more Polyunsaturated fat +26.3%
Contains less Saturated Fat -55.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Roe
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Roe Opinion
Net carbs 0g 1.92g Roe
Protein 23.85g 28.62g Roe
Fats 17.81g 8.23g Mackerel
Carbs 0g 1.92g Roe
Calories 262kcal 204kcal Mackerel
Calcium 15mg 28mg Roe
Iron 1.57mg 0.77mg Mackerel
Magnesium 97mg 26mg Mackerel
Phosphorus 278mg 515mg Roe
Potassium 401mg 283mg Mackerel
Sodium 83mg 117mg Mackerel
Zinc 0.94mg 1.28mg Roe
Copper 0.094mg 0.128mg Roe
Manganese 0.02mg 0.013mg Mackerel
Selenium 51.6µg 51.7µg Roe
Vitamin A 180IU 303IU Roe
Vitamin A RAE 54µg 91µg Roe
Vitamin C 0.4mg 16.4mg Roe
Vitamin B1 0.159mg 0.277mg Roe
Vitamin B2 0.412mg 0.949mg Roe
Vitamin B3 6.85mg 2.192mg Mackerel
Vitamin B5 0.99mg 1.154mg Roe
Vitamin B6 0.46mg 0.185mg Mackerel
Folate 2µg 92µg Roe
Vitamin B12 19µg 11.54µg Mackerel
Tryptophan 0.267mg 0.375mg Roe
Threonine 1.045mg 1.305mg Roe
Isoleucine 1.099mg 1.465mg Roe
Leucine 1.938mg 2.509mg Roe
Lysine 2.19mg 2.179mg Mackerel
Methionine 0.706mg 0.71mg Roe
Phenylalanine 0.931mg 1.401mg Roe
Valine 1.228mg 1.676mg Roe
Histidine 0.702mg 0.778mg Roe
Cholesterol 75mg 479mg Mackerel
Saturated Fat 4.176g 1.866g Roe
Omega-3 - DHA 0.699g 1.747g Roe
Omega-3 - EPA 0.504g 1.26g Roe
Omega-3 - DPA 0.106g 0.105g Mackerel
Monounsaturated Fat 7.006g 2.129g Mackerel
Polyunsaturated fat 4.3g 3.404g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Roe
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
235%
Mackerel
169%
Roe
Minerals Daily Need Coverage Score
64%
Mackerel
68%
Roe

Comparison summary

Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 2.31g)
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 34mg)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 404mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 27)
Which food is cheaper?
Mackerel
Mackerel is cheaper (difference - $93)
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.

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.