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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.

We used Fish, mackerel, salted and Fish, roe, mixed species, cooked, dry heat types in this article.

Infographic

Mackerel vs Roe 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Roe
Contains more Calcium +135.7%
Contains more Iron +81.8%
Contains more Magnesium +130.8%
Contains more Potassium +83.7%
Contains more Phosphorus +102.8%
Contains less Sodium -97.4%
Contains more Zinc +16.4%
Contains more Copper +28%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Contains more Calcium +135.7%
Contains more Iron +81.8%
Contains more Magnesium +130.8%
Contains more Potassium +83.7%
Contains more Phosphorus +102.8%
Contains less Sodium -97.4%
Contains more Zinc +16.4%
Contains more Copper +28%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Roe
Contains more Vitamin B3 +50.5%
Contains more Vitamin B6 +121.6%
Contains more Vitamin A +93%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1285%
Contains more Vitamin B2 +399.5%
Contains more Folate +513.3%
Equal in Vitamin B12 - 11.54
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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 +50.5%
Contains more Vitamin B6 +121.6%
Contains more Vitamin A +93%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1285%
Contains more Vitamin B2 +399.5%
Contains more Folate +513.3%
Equal in Vitamin B12 - 11.54

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mackerel Roe
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
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 18.5g 28.62g Roe
Fats 25.1g 8.23g Mackerel
Carbs 0g 1.92g Roe
Calories 305kcal 204kcal Mackerel
Starch g g
Fructose g g
Sugar 0g g Roe
Fiber 0g 0g
Calcium 66mg 28mg Mackerel
Iron 1.4mg 0.77mg Mackerel
Magnesium 60mg 26mg Mackerel
Phosphorus 254mg 515mg Roe
Potassium 520mg 283mg Mackerel
Sodium 4450mg 117mg Roe
Zinc 1.1mg 1.28mg Roe
Copper 0.1mg 0.128mg Roe
Vitamin A 157IU 303IU Roe
Vitamin E 2.38mg mg Mackerel
Vitamin D 1006IU IU Mackerel
Vitamin D 25.2µg µg Mackerel
Vitamin C 0mg 16.4mg Roe
Vitamin B1 0.02mg 0.277mg Roe
Vitamin B2 0.19mg 0.949mg Roe
Vitamin B3 3.3mg 2.192mg Mackerel
Vitamin B5 mg 1.154mg Roe
Vitamin B6 0.41mg 0.185mg Mackerel
Folate 15µg 92µg Roe
Vitamin B12 12µg 11.54µg Mackerel
Vitamin K 7.8µg µg Mackerel
Tryptophan mg 0.375mg Roe
Threonine mg 1.305mg Roe
Isoleucine mg 1.465mg Roe
Leucine mg 2.509mg Roe
Lysine mg 2.179mg Roe
Methionine mg 0.71mg Roe
Phenylalanine mg 1.401mg Roe
Valine mg 1.676mg Roe
Histidine mg 0.778mg Roe
Cholesterol 95mg 479mg Mackerel
Trans Fat g g
Saturated Fat 7.148g 1.866g Roe
Monounsaturated Fat 8.32g 2.129g Mackerel
Polyunsaturated fat 6.21g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
212
Mackerel
169
Roe
Mineral Summary Score
114
Mackerel
49
Roe

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
111%
Mackerel
172%
Roe
Carbohydrates
0%
Mackerel
2%
Roe
Fats
116%
Mackerel
38%
Roe

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 4333mg)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 5.282g)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 384mg)
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 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.