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  6. Fish oil vs. Roe

Fish oil vs. Roe — In-Depth Nutrition Comparison

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Differences between Fish oil and Roe

  • Fish oil contains less Vitamin B12, Selenium, Phosphorus, Vitamin B2, Vitamin B1, Vitamin B5, Folate, and Vitamin C than Roe.
  • Roe's daily need coverage for Vitamin B12 is 481% higher.
  • Roe contains 16 times less Saturated Fat than Fish oil. Fish oil contains 29.892g of Saturated Fat, while Roe contains 1.866g.

The food types used in this comparison are Fish oil, sardine and Fish, roe, mixed species, cooked, dry heat.

Infographic

Fish oil 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.
Fish oil
Fish oil
1
:
9
Roe
Roe
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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.
Fish oil
Fish oil
1
:
9
Roe
Roe
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Roe
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 A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Fish oil
Fish oil
1
:
4
Roe
Roe
Contains more Fats +1115.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Roe
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 Fats +1115.1%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Fish oil
Fish oil
2
:
1
Roe
Roe
Contains more Monounsaturated Fat +1489.5%
Contains more Polyunsaturated fat +836.2%
Contains less Saturated Fat -93.8%
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains more Monounsaturated Fat +1489.5%
Contains more Polyunsaturated fat +836.2%
Contains less Saturated Fat -93.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Fish oil Roe
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Fish oil Roe Opinion
Net carbs 0g 1.92g Roe
Protein 0g 28.62g Roe
Fats 100g 8.23g Fish oil
Carbs 0g 1.92g Roe
Calories 902kcal 204kcal Fish oil
Calcium 0mg 28mg Roe
Iron 0mg 0.77mg Roe
Magnesium 0mg 26mg Roe
Phosphorus 0mg 515mg Roe
Potassium 0mg 283mg Roe
Sodium 0mg 117mg Fish oil
Zinc 0mg 1.28mg Roe
Copper 0mg 0.128mg Roe
Manganese 0mg 0.013mg Roe
Selenium 0µg 51.7µg Roe
Vitamin A 0IU 303IU Roe
Vitamin A RAE 0µg 91µg Roe
Vitamin D 332IU Fish oil
Vitamin D 8.3µg Fish oil
Vitamin C 0mg 16.4mg Roe
Vitamin B1 0mg 0.277mg Roe
Vitamin B2 0mg 0.949mg Roe
Vitamin B3 0mg 2.192mg Roe
Vitamin B5 0mg 1.154mg Roe
Vitamin B6 0mg 0.185mg Roe
Folate 0µg 92µg Roe
Vitamin B12 0µg 11.54µg Roe
Tryptophan 0.375mg Roe
Threonine 1.305mg Roe
Isoleucine 1.465mg Roe
Leucine 2.509mg Roe
Lysine 2.179mg Roe
Methionine 0.71mg Roe
Phenylalanine 1.401mg Roe
Valine 1.676mg Roe
Histidine 0.778mg Roe
Cholesterol 710mg 479mg Roe
Saturated Fat 29.892g 1.866g Roe
Omega-3 - DHA 10.656g 1.747g Fish oil
Omega-3 - EPA 10.137g 1.26g Fish oil
Omega-3 - DPA 1.973g 0.105g Fish oil
Monounsaturated Fat 33.841g 2.129g Fish oil
Polyunsaturated fat 31.867g 3.404g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish oil Roe
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
21%
Fish oil
169%
Roe
Minerals Daily Need Coverage Score
0%
Fish oil
68%
Roe

Comparison summary

Which food is lower in Cholesterol?
Roe
Roe is lower in Cholesterol (difference - 231mg)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 28.026g)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 117mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Fish oil
Fish oil is cheaper (difference - $100)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.