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Salmon raw vs. Roe — In-Depth Nutrition Comparison

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Summary of differences between Salmon raw and Roe

  • Salmon raw has more Vitamin B6, Vitamin B3, and Copper, however, Roe is higher in Vitamin B12, Phosphorus, Vitamin B2, Selenium, Vitamin C, and Folate.
  • Roe covers your daily need of Vitamin B12 348% more than Salmon raw.
  • Salmon raw has 4 times more Vitamin B6 than Roe. While Salmon raw has 0.818mg of Vitamin B6, Roe has only 0.185mg.
  • Salmon raw has less Cholesterol.

These are the specific foods used in this comparison Fish, salmon, Atlantic, wild, raw and Fish, roe, mixed species, cooked, dry heat.

Infographic

Salmon raw 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.
:
4
Roe
Contains more Magnesium +11.5%
Contains more Potassium +73.1%
Contains less Sodium -62.4%
Contains more Copper +95.3%
Contains more Manganese +23.1%
Contains more Calcium +133.3%
Contains more Phosphorus +157.5%
Contains more Zinc +100%
Contains more Selenium +41.6%
Equal in Iron - 0.77
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Magnesium +11.5%
Contains more Potassium +73.1%
Contains less Sodium -62.4%
Contains more Copper +95.3%
Contains more Manganese +23.1%
Contains more Calcium +133.3%
Contains more Phosphorus +157.5%
Contains more Zinc +100%
Contains more Selenium +41.6%
Equal in Iron - 0.77

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.
:
6
Roe
Contains more Vitamin B3 +258.6%
Contains more Vitamin B5 +44.2%
Contains more Vitamin B6 +342.2%
Contains more Vitamin A +657.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.6%
Contains more Vitamin B2 +149.7%
Contains more Folate +268%
Contains more Vitamin B12 +262.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
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 +258.6%
Contains more Vitamin B5 +44.2%
Contains more Vitamin B6 +342.2%
Contains more Vitamin A +657.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.6%
Contains more Vitamin B2 +149.7%
Contains more Folate +268%
Contains more Vitamin B12 +262.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Roe
Contains more Water +16.8%
Contains more Other +104.6%
Contains more Protein +44.3%
Contains more Fats +29.8%
Contains more Carbs +∞%
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
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 Water +16.8%
Contains more Other +104.6%
Contains more Protein +44.3%
Contains more Fats +29.8%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Roe
Contains less Saturated Fat -47.4%
Contains more Polyunsaturated fat +34.1%
Equal in Monounsaturated Fat - 2.129
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains less Saturated Fat -47.4%
Contains more Polyunsaturated fat +34.1%
Equal in Monounsaturated Fat - 2.129

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Roe
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat 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 Salmon raw Roe Opinion
Net carbs 0g 1.92g Roe
Protein 19.84g 28.62g Roe
Fats 6.34g 8.23g Roe
Carbs 0g 1.92g Roe
Calories 142kcal 204kcal Roe
Calcium 12mg 28mg Roe
Iron 0.8mg 0.77mg Salmon raw
Magnesium 29mg 26mg Salmon raw
Phosphorus 200mg 515mg Roe
Potassium 490mg 283mg Salmon raw
Sodium 44mg 117mg Salmon raw
Zinc 0.64mg 1.28mg Roe
Copper 0.25mg 0.128mg Salmon raw
Manganese 0.016mg 0.013mg Salmon raw
Selenium 36.5µg 51.7µg Roe
Vitamin A 40IU 303IU Roe
Vitamin A RAE 12µg 91µg Roe
Vitamin C 0mg 16.4mg Roe
Vitamin B1 0.226mg 0.277mg Roe
Vitamin B2 0.38mg 0.949mg Roe
Vitamin B3 7.86mg 2.192mg Salmon raw
Vitamin B5 1.664mg 1.154mg Salmon raw
Vitamin B6 0.818mg 0.185mg Salmon raw
Folate 25µg 92µg Roe
Vitamin B12 3.18µg 11.54µg Roe
Tryptophan 0.222mg 0.375mg Roe
Threonine 0.87mg 1.305mg Roe
Isoleucine 0.914mg 1.465mg Roe
Leucine 1.613mg 2.509mg Roe
Lysine 1.822mg 2.179mg Roe
Methionine 0.587mg 0.71mg Roe
Phenylalanine 0.775mg 1.401mg Roe
Valine 1.022mg 1.676mg Roe
Histidine 0.584mg 0.778mg Roe
Cholesterol 55mg 479mg Salmon raw
Saturated Fat 0.981g 1.866g Salmon raw
Omega-3 - DHA 1.115g 1.747g Roe
Omega-3 - EPA 0.321g 1.26g Roe
Omega-3 - DPA 0.287g 0.105g Salmon raw
Monounsaturated Fat 2.103g 2.129g Roe
Polyunsaturated fat 2.539g 3.404g Roe

Which food is preferable for your diet?

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

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
83%
Salmon raw
169%
Roe
Minerals Daily Need Coverage Score
49%
Salmon raw
68%
Roe

Comparison summary

Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 73mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 424mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 0.885g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Salmon raw
Salmon raw is cheaper (difference - $87)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.