Salmon vs Roe - In-Depth Nutrition Comparison
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Summary of differences between Salmon and Roe
- Salmon 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.
- Salmon has 4 times more Vitamin B6 than Roe. While Salmon has 0.818mg of Vitamin B6, Roe has only 0.185mg.
- Salmon 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
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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
Contains
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Magnesium
+11.5%
Contains
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Potassium
+73.1%
Contains
less
Sodium
-62.4%
Contains
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Copper
+95.3%
Contains
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Calcium
+133.3%
Contains
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Phosphorus
+157.5%
Contains
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Zinc
+100%
Equal in Iron - 0.77
Contains
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Magnesium
+11.5%
Contains
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Potassium
+73.1%
Contains
less
Sodium
-62.4%
Contains
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Copper
+95.3%
Contains
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Calcium
+133.3%
Contains
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Phosphorus
+157.5%
Contains
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Zinc
+100%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains
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Vitamin B3
+258.6%
Contains
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Vitamin B5
+44.2%
Contains
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Vitamin B6
+342.2%
Contains
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Vitamin A
+657.5%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+22.6%
Contains
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Vitamin B2
+149.7%
Contains
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Folate
+268%
Contains
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Vitamin B12
+262.9%
Contains
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Vitamin B3
+258.6%
Contains
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Vitamin B5
+44.2%
Contains
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Vitamin B6
+342.2%
Contains
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Vitamin A
+657.5%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+22.6%
Contains
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Vitamin B2
+149.7%
Contains
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Folate
+268%
Contains
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Vitamin B12
+262.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+16.8%
Contains
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Other
+104.6%
Contains
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Protein
+44.3%
Contains
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Fats
+29.8%
Contains
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Carbs
+∞%
Contains
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Water
+16.8%
Contains
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Other
+104.6%
Contains
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Protein
+44.3%
Contains
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Fats
+29.8%
Contains
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Carbs
+∞%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-47.4%
Contains
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Polyunsaturated fat
+34.1%
Equal in Monounsaturated Fat - 2.129
Contains
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Saturated Fat
-47.4%
Contains
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Polyunsaturated fat
+34.1%
Equal in Monounsaturated Fat - 2.129
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.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0g | 1.92g |
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| Protein | 19.84g | 28.62g |
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| Fats | 6.34g | 8.23g |
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| Carbs | 0g | 1.92g |
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| Calories | 142kcal | 204kcal |
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| Calcium | 12mg | 28mg |
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| Iron | 0.8mg | 0.77mg |
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| Magnesium | 29mg | 26mg |
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| Phosphorus | 200mg | 515mg |
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| Potassium | 490mg | 283mg |
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| Sodium | 44mg | 117mg |
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| Zinc | 0.64mg | 1.28mg |
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| Copper | 0.25mg | 0.128mg |
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| Vitamin A | 40IU | 303IU |
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| Vitamin A RAE | 12µg | 91µg |
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| Vitamin C | 0mg | 16.4mg |
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| Vitamin B1 | 0.226mg | 0.277mg |
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| Vitamin B2 | 0.38mg | 0.949mg |
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| Vitamin B3 | 7.86mg | 2.192mg |
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| Vitamin B5 | 1.664mg | 1.154mg |
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| Vitamin B6 | 0.818mg | 0.185mg |
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| Folate | 25µg | 92µg |
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| Vitamin B12 | 3.18µg | 11.54µg |
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| Tryptophan | 0.222mg | 0.375mg |
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| Threonine | 0.87mg | 1.305mg |
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| Isoleucine | 0.914mg | 1.465mg |
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| Leucine | 1.613mg | 2.509mg |
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| Lysine | 1.822mg | 2.179mg |
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| Methionine | 0.587mg | 0.71mg |
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| Phenylalanine | 0.775mg | 1.401mg |
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| Valine | 1.022mg | 1.676mg |
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| Histidine | 0.584mg | 0.778mg |
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| Cholesterol | 55mg | 479mg |
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| Saturated Fat | 0.981g | 1.866g |
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| Omega-3 - DHA | 1.115g | 1.747g |
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| Omega-3 - EPA | 0.321g | 1.26g |
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| Omega-3 - DPA | 0.287g | 0.105g |
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| Monounsaturated Fat | 2.103g | 2.129g |
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| Polyunsaturated fat | 2.539g | 3.404g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
83%
169%
Minerals Daily Need Coverage Score
36%
49%
Comparison summary
Which food contains less Sodium?
Salmon contains less Sodium (difference - 73mg)
Which food is lower in Cholesterol?
Salmon is lower in Cholesterol (difference - 424mg)
Which food is lower in Saturated Fat?
Salmon is lower in Saturated Fat (difference - 0.885g)
Which food is lower in glycemic index?
Salmon is lower in glycemic index (difference - 27)
Which food is cheaper?
Salmon 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?
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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.