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Fish, roe, mixed species, raw vs. Roe — In-Depth Nutrition Comparison

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How are fish, roe, mixed species, raw and roe different?

  • Roe has more vitamin B12, selenium, phosphorus, vitamin B2, and polyunsaturated fat than fish, roe, mixed species, raw.
  • Daily need coverage for vitamin B12 for roe is 64% higher.
  • Fish, roe, mixed species, raw has less cholesterol.

Fish, roe, mixed species, raw and Fish, roe, mixed species, cooked, dry heat are the varieties used in this article.

Infographic

Fish, roe, mixed species, 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 14% 6.6% 20% 23% 33% 27% 172% 12% 1.3% 220%
Roe
Roe
9
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 less SodiumSodium -22.2%
Contains more MagnesiumMagnesium +30%
Contains more CalciumCalcium +27.3%
Contains more PotassiumPotassium +28.1%
Contains more IronIron +28.3%
Contains more CopperCopper +28%
Contains more ZincZinc +28%
Contains more PhosphorusPhosphorus +28.1%
Contains more ManganeseManganese +30%
Contains more SeleniumSelenium +28.3%

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 Choline Choline 53% 30% 140% 182% 60% 171% 34% 60% 37% 1250% 0.5% 60% 183%
Roe
Roe
7
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 Choline Choline 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B3Vitamin B3 +21.8%
Contains more Vitamin B5Vitamin B5 +15.4%
Contains more Vitamin B6Vitamin B6 +15.6%
Contains more Vitamin B12Vitamin B12 +15.4%
Contains more FolateFolate +15%
~equal in Vitamin C ~16.4mg
~equal in Vitamin A ~91µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 6% 68% 2%
Protein: 22.32 g
Fats: 6.42 g
Carbs: 1.5 g
Water: 67.73 g
Other: 2.03 g
Roe
Roe
4
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 +15.5%
Contains more ProteinProtein +28.2%
Contains more FatsFats +28.2%
Contains more CarbsCarbs +28%
Contains more OtherOther +28.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 29% 46%
Saturated fat: Sat. Fat 1.456 g
Monounsaturated fat: Mono. Fat 1.661 g
Polyunsaturated fat: Poly. Fat 2.656 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 -22%
Contains more Mono. FatMonounsaturated fat +28.2%
Contains more Poly. FatPolyunsaturated fat +28.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish, roe, mixed species, raw Roe DV% diff.
Vitamin B12 10µg 11.54µg 64%
Choline 335.4mg 61%
Vitamin D 484IU 61%
Vitamin D 12.1µg 61%
Vitamin E 7mg 47%
Cholesterol 374mg 479mg 35%
Selenium 40.3µg 51.7µg 21%
Vitamin B2 0.74mg 0.949mg 16%
Phosphorus 402mg 515mg 16%
Protein 22.32g 28.62g 13%
Polyunsaturated fat 2.656g 3.404g 5%
Folate 80µg 92µg 3%
Vitamin B5 1mg 1.154mg 3%
Vitamin B1 0.24mg 0.277mg 3%
Calories 143kcal 204kcal 3%
Zinc 1mg 1.28mg 3%
Copper 0.1mg 0.128mg 3%
Fats 6.42g 8.23g 3%
Saturated fat 1.456g 1.866g 2%
Vitamin B6 0.16mg 0.185mg 2%
Iron 0.6mg 0.77mg 2%
Potassium 221mg 283mg 2%
Vitamin B3 1.8mg 2.192mg 2%
Monounsaturated fat 1.661g 2.129g 1%
Sodium 91mg 117mg 1%
Calcium 22mg 28mg 1%
Magnesium 20mg 26mg 1%
Vitamin C 16mg 16.4mg 0%
Carbs 1.5g 1.92g 0%
Net carbs 1.5g 1.92g N/A
Vitamin A 90µg 91µg 0%
Manganese 0.01mg 0.013mg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.293mg 0.375mg 0%
Threonine 1.017mg 1.305mg 0%
Isoleucine 1.142mg 1.465mg 0%
Leucine 1.956mg 2.509mg 0%
Lysine 1.699mg 2.179mg 0%
Methionine 0.553mg 0.71mg 0%
Phenylalanine 1.092mg 1.401mg 0%
Valine 1.307mg 1.676mg 0%
Histidine 0.607mg 0.778mg 0%
Omega-3 - EPA 0.983g 1.26g N/A
Omega-3 - DHA 1.363g 1.747g N/A
Omega-3 - DPA 0.082g 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish, roe, mixed species, raw Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
174%
Fish, roe, mixed species, raw
157%
Roe
Minerals Daily Need Coverage Score
53%
Fish, roe, mixed species, raw
68%
Roe

Comparison summary

Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Fish, roe, mixed species, raw
Fish, roe, mixed species, raw is lower in Cholesterol (difference - 105mg)
Which food contains less Sodium?
Fish, roe, mixed species, raw
Fish, roe, mixed species, raw contains less Sodium (difference - 26mg)
Which food is lower in Saturated fat?
Fish, roe, mixed species, raw
Fish, roe, mixed species, raw is lower in Saturated fat (difference - 0.41g)
Which food is lower in glycemic index?
Fish, roe, mixed species, raw
Fish, roe, mixed species, raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Fish, roe, mixed species, raw
Fish, roe, mixed species, raw is cheaper (difference - $100)

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, roe, mixed species, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175132/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.