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 for 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.
- Mackerel has a lower glycemic index than roe.
Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat.
Infographic
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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 | +273.1% |
| Contains more PotassiumPotassium | +41.7% |
| Contains more IronIron | +103.9% |
| Contains less SodiumSodium | -29.1% |
| Contains more ManganeseManganese | +53.8% |
| Contains more CalciumCalcium | +86.7% |
| Contains more CopperCopper | +36.2% |
| Contains more ZincZinc | +36.2% |
| Contains more PhosphorusPhosphorus | +85.3% |
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 B3Vitamin B3 | +212.5% |
| Contains more Vitamin B6Vitamin B6 | +148.6% |
| Contains more Vitamin B12Vitamin B12 | +64.6% |
| Contains more Vitamin CVitamin C | +4000% |
| Contains more Vitamin AVitamin A | +68.5% |
| Contains more Vitamin B1Vitamin B1 | +74.2% |
| Contains more Vitamin B2Vitamin B2 | +130.3% |
| Contains more Vitamin B5Vitamin B5 | +16.6% |
| Contains more FolateFolate | +4500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 19µg | 11.54µg | 311% |
| Cholesterol | 75mg | 479mg | 135% |
| Vitamin B2 | 0.412mg | 0.949mg | 41% |
| Phosphorus | 278mg | 515mg | 34% |
| Vitamin B3 | 6.85mg | 2.192mg | 29% |
| Folate | 2µg | 92µg | 23% |
| Vitamin B6 | 0.46mg | 0.185mg | 21% |
| Vitamin C | 0.4mg | 16.4mg | 18% |
| Magnesium | 97mg | 26mg | 17% |
| Fats | 17.81g | 8.23g | 15% |
| Monounsaturated fat | 7.006g | 2.129g | 12% |
| Saturated fat | 4.176g | 1.866g | 11% |
| Iron | 1.57mg | 0.77mg | 10% |
| Protein | 23.85g | 28.62g | 10% |
| Vitamin B1 | 0.159mg | 0.277mg | 10% |
| Polyunsaturated fat | 4.3g | 3.404g | 6% |
| Copper | 0.094mg | 0.128mg | 4% |
| Vitamin A | 54µg | 91µg | 4% |
| Vitamin B5 | 0.99mg | 1.154mg | 3% |
| Calories | 262kcal | 204kcal | 3% |
| Zinc | 0.94mg | 1.28mg | 3% |
| Potassium | 401mg | 283mg | 3% |
| Sodium | 83mg | 117mg | 1% |
| Calcium | 15mg | 28mg | 1% |
| Carbs | 0g | 1.92g | 1% |
| Net carbs | 0g | 1.92g | N/A |
| Selenium | 51.6µg | 51.7µg | 0% |
| Manganese | 0.02mg | 0.013mg | 0% |
| Tryptophan | 0.267mg | 0.375mg | 0% |
| Threonine | 1.045mg | 1.305mg | 0% |
| Isoleucine | 1.099mg | 1.465mg | 0% |
| Leucine | 1.938mg | 2.509mg | 0% |
| Lysine | 2.19mg | 2.179mg | 0% |
| Methionine | 0.706mg | 0.71mg | 0% |
| Phenylalanine | 0.931mg | 1.401mg | 0% |
| Valine | 1.228mg | 1.676mg | 0% |
| Histidine | 0.702mg | 0.778mg | 0% |
| Omega-3 - EPA | 0.504g | 1.26g | N/A |
| Omega-3 - DHA | 0.699g | 1.747g | N/A |
| Omega-3 - DPA | 0.106g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +116.4% |
| Contains more OtherOther | +95% |
| Contains more ProteinProtein | +20% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +10.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +229.1% |
| Contains more Poly. FatPolyunsaturated fat | +26.3% |
| Contains less Sat. FatSaturated fat | -55.3% |
