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  6. Salmon raw vs. Roe

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 for 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.
  • The glycemic index of roe is higher.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Roe
Roe
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +11.5%
Contains more PotassiumPotassium +73.1%
Contains more CopperCopper +95.3%
Contains less SodiumSodium -62.4%
Contains more ManganeseManganese +23.1%
Contains more CalciumCalcium +133.3%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +157.5%
Contains more SeleniumSelenium +41.6%
~equal in Iron ~0.77mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19%
Roe
Roe
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Contains more Vitamin B3Vitamin B3 +258.6%
Contains more Vitamin B5Vitamin B5 +44.2%
Contains more Vitamin B6Vitamin B6 +342.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +658.3%
Contains more Vitamin B1Vitamin B1 +22.6%
Contains more Vitamin B2Vitamin B2 +149.7%
Contains more Vitamin B12Vitamin B12 +262.9%
Contains more FolateFolate +268%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Salmon raw Roe DV% diff.
Vitamin B12 3.18µg 11.54µg 348%
Cholesterol 55mg 479mg 141%
Vitamin B6 0.818mg 0.185mg 49%
Phosphorus 200mg 515mg 45%
Vitamin B2 0.38mg 0.949mg 44%
Vitamin B3 7.86mg 2.192mg 35%
Selenium 36.5µg 51.7µg 28%
Protein 19.84g 28.62g 18%
Vitamin C 0mg 16.4mg 18%
Folate 25µg 92µg 17%
Copper 0.25mg 0.128mg 14%
Vitamin B5 1.664mg 1.154mg 10%
Vitamin A 12µg 91µg 9%
Potassium 490mg 283mg 6%
Zinc 0.64mg 1.28mg 6%
Polyunsaturated fat 2.539g 3.404g 6%
Vitamin B1 0.226mg 0.277mg 4%
Saturated fat 0.981g 1.866g 4%
Calories 142kcal 204kcal 3%
Fats 6.34g 8.23g 3%
Sodium 44mg 117mg 3%
Calcium 12mg 28mg 2%
Carbs 0g 1.92g 1%
Magnesium 29mg 26mg 1%
Net carbs 0g 1.92g N/A
Iron 0.8mg 0.77mg 0%
Manganese 0.016mg 0.013mg 0%
Monounsaturated fat 2.103g 2.129g 0%
Tryptophan 0.222mg 0.375mg 0%
Threonine 0.87mg 1.305mg 0%
Isoleucine 0.914mg 1.465mg 0%
Leucine 1.613mg 2.509mg 0%
Lysine 1.822mg 2.179mg 0%
Methionine 0.587mg 0.71mg 0%
Phenylalanine 0.775mg 1.401mg 0%
Valine 1.022mg 1.676mg 0%
Histidine 0.584mg 0.778mg 0%
Omega-3 - EPA 0.321g 1.26g N/A
Omega-3 - DHA 1.115g 1.747g N/A
Omega-3 - DPA 0.287g 0.105g N/A

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -47.4%
Contains more Poly. FatPolyunsaturated fat +34.1%
~equal in Monounsaturated fat ~2.129g

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.