Salmon vs. Roe — In-Depth Nutrition Comparison
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The main differences between salmon and roe
- Salmon is richer in vitamin B3 and vitamin B6, yet roe is richer in vitamin B12, vitamin B2, phosphorus, selenium, folate, vitamin C, and copper.
- Daily need coverage for vitamin B12 for roe is 364% higher.
- Salmon contains 4 times more vitamin B3 than roe. Salmon contains 8.045mg of vitamin B3, while roe contains 2.192mg.
- Salmon contains less cholesterol.
- Salmon has a lower glycemic index than roe.
Food types used in this article are Fish, salmon, Atlantic, farmed, cooked, dry heat 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +15.4% |
| Contains more PotassiumPotassium | +35.7% |
| Contains less SodiumSodium | -47.9% |
| Contains more ManganeseManganese | +23.1% |
| Contains more CalciumCalcium | +86.7% |
| Contains more IronIron | +126.5% |
| Contains more CopperCopper | +161.2% |
| Contains more ZincZinc | +197.7% |
| Contains more PhosphorusPhosphorus | +104.4% |
| Contains more SeleniumSelenium | +24.9% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +22.7% |
| Contains more Vitamin B3Vitamin B3 | +267% |
| Contains more Vitamin B5Vitamin B5 | +27.8% |
| Contains more Vitamin B6Vitamin B6 | +249.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +343.2% |
| Contains more Vitamin AVitamin A | +31.9% |
| Contains more Vitamin B2Vitamin B2 | +603% |
| Contains more Vitamin B12Vitamin B12 | +312.1% |
| Contains more FolateFolate | +170.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.8µg | 11.54µg | 364% |
| Cholesterol | 63mg | 479mg | 139% |
| Vitamin D | 13.1µg | 66% | |
| Vitamin D | 526IU | 66% | |
| Vitamin B2 | 0.135mg | 0.949mg | 63% |
| Phosphorus | 252mg | 515mg | 38% |
| Vitamin B3 | 8.045mg | 2.192mg | 37% |
| Vitamin B6 | 0.647mg | 0.185mg | 36% |
| Selenium | 41.4µg | 51.7µg | 19% |
| Choline | 90.5mg | 16% | |
| Folate | 34µg | 92µg | 15% |
| Vitamin C | 3.7mg | 16.4mg | 14% |
| Protein | 22.1g | 28.62g | 13% |
| Copper | 0.049mg | 0.128mg | 9% |
| Polyunsaturated fat | 4.553g | 3.404g | 8% |
| Vitamin E | 1.14mg | 8% | |
| Zinc | 0.43mg | 1.28mg | 8% |
| Vitamin B5 | 1.475mg | 1.154mg | 6% |
| Fats | 12.35g | 8.23g | 6% |
| Monounsaturated fat | 4.181g | 2.129g | 5% |
| Iron | 0.34mg | 0.77mg | 5% |
| Vitamin B1 | 0.34mg | 0.277mg | 5% |
| Potassium | 384mg | 283mg | 3% |
| Vitamin A | 69µg | 91µg | 2% |
| Sodium | 61mg | 117mg | 2% |
| Saturated fat | 2.397g | 1.866g | 2% |
| Calcium | 15mg | 28mg | 1% |
| Magnesium | 30mg | 26mg | 1% |
| Carbs | 0g | 1.92g | 1% |
| Calories | 206kcal | 204kcal | 0% |
| Net carbs | 0g | 1.92g | N/A |
| Manganese | 0.016mg | 0.013mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.248mg | 0.375mg | 0% |
| Threonine | 0.969mg | 1.305mg | 0% |
| Isoleucine | 1.018mg | 1.465mg | 0% |
| Leucine | 1.796mg | 2.509mg | 0% |
| Lysine | 2.03mg | 2.179mg | 0% |
| Methionine | 0.654mg | 0.71mg | 0% |
| Phenylalanine | 0.863mg | 1.401mg | 0% |
| Valine | 1.139mg | 1.676mg | 0% |
| Histidine | 0.651mg | 0.778mg | 0% |
| Omega-3 - EPA | 0.69g | 1.26g | N/A |
| Omega-3 - DHA | 1.457g | 1.747g | N/A |
| Omega-3 - DPA | 0.17g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +50.1% |
| Contains more ProteinProtein | +29.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +225% |
~equal in
Water
~58.63g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +96.4% |
| Contains more Poly. FatPolyunsaturated fat | +33.8% |
| Contains less Sat. FatSaturated fat | -22.2% |
