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  6. Salmon vs. Roe

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 from 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.

Food types used in this article are Fish, salmon, Atlantic, farmed, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat.

Infographic

Salmon 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.
Salmon
Salmon
4
:
6
Roe
Roe
Contains more Magnesium +15.4%
Contains more Potassium +35.7%
Contains less Sodium -47.9%
Contains more Manganese +23.1%
Contains more Calcium +86.7%
Contains more Iron +126.5%
Contains more Phosphorus +104.4%
Contains more Zinc +197.7%
Contains more Copper +161.2%
Contains more Selenium +24.9%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Magnesium +15.4%
Contains more Potassium +35.7%
Contains less Sodium -47.9%
Contains more Manganese +23.1%
Contains more Calcium +86.7%
Contains more Iron +126.5%
Contains more Phosphorus +104.4%
Contains more Zinc +197.7%
Contains more Copper +161.2%
Contains more Selenium +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.
Salmon
Salmon
7
:
5
Roe
Roe
Contains more Vitamin B1 +22.7%
Contains more Vitamin B3 +267%
Contains more Vitamin B5 +27.8%
Contains more Vitamin B6 +249.7%
Contains more Vitamin A +31.7%
Contains more Vitamin C +343.2%
Contains more Vitamin B2 +603%
Contains more Folate +170.6%
Contains more Vitamin B12 +312.1%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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 B1 +22.7%
Contains more Vitamin B3 +267%
Contains more Vitamin B5 +27.8%
Contains more Vitamin B6 +249.7%
Contains more Vitamin A +31.7%
Contains more Vitamin C +343.2%
Contains more Vitamin B2 +603%
Contains more Folate +170.6%
Contains more Vitamin B12 +312.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
:
3
Roe
Roe
Contains more Fats +50.1%
Contains more Water +10.4%
Contains more Protein +29.5%
Contains more Carbs +∞%
Contains more Other +225%
Equal in Water - 58.63
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 +50.1%
Contains more Water +10.4%
Contains more Protein +29.5%
Contains more Carbs +∞%
Contains more Other +225%
Equal in Water - 58.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Roe
Roe
Contains more Monounsaturated Fat +96.4%
Contains more Polyunsaturated fat +33.8%
Contains less Saturated Fat -22.2%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains more Monounsaturated Fat +96.4%
Contains more Polyunsaturated fat +33.8%
Contains less Saturated Fat -22.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Roe Opinion
Net carbs 0g 1.92g Roe
Protein 22.1g 28.62g Roe
Fats 12.35g 8.23g Salmon
Carbs 0g 1.92g Roe
Calories 206kcal 204kcal Salmon
Calcium 15mg 28mg Roe
Iron 0.34mg 0.77mg Roe
Magnesium 30mg 26mg Salmon
Phosphorus 252mg 515mg Roe
Potassium 384mg 283mg Salmon
Sodium 61mg 117mg Salmon
Zinc 0.43mg 1.28mg Roe
Copper 0.049mg 0.128mg Roe
Manganese 0.016mg 0.013mg Salmon
Selenium 41.4µg 51.7µg Roe
Vitamin A 230IU 303IU Roe
Vitamin A RAE 69µg 91µg Roe
Vitamin E 1.14mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 3.7mg 16.4mg Roe
Vitamin B1 0.34mg 0.277mg Salmon
Vitamin B2 0.135mg 0.949mg Roe
Vitamin B3 8.045mg 2.192mg Salmon
Vitamin B5 1.475mg 1.154mg Salmon
Vitamin B6 0.647mg 0.185mg Salmon
Folate 34µg 92µg Roe
Vitamin B12 2.8µg 11.54µg Roe
Vitamin K 0.1µg Salmon
Tryptophan 0.248mg 0.375mg Roe
Threonine 0.969mg 1.305mg Roe
Isoleucine 1.018mg 1.465mg Roe
Leucine 1.796mg 2.509mg Roe
Lysine 2.03mg 2.179mg Roe
Methionine 0.654mg 0.71mg Roe
Phenylalanine 0.863mg 1.401mg Roe
Valine 1.139mg 1.676mg Roe
Histidine 0.651mg 0.778mg Roe
Cholesterol 63mg 479mg Salmon
Saturated Fat 2.397g 1.866g Roe
Omega-3 - DHA 1.457g 1.747g Roe
Omega-3 - EPA 0.69g 1.26g Roe
Omega-3 - DPA 0.17g 0.105g Salmon
Monounsaturated Fat 4.181g 2.129g Salmon
Polyunsaturated fat 4.553g 3.404g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon 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
110%
Salmon
169%
Roe
Minerals Daily Need Coverage Score
44%
Salmon
68%
Roe

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 416mg)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 27)
Which food is cheaper?
Salmon
Salmon is cheaper (difference - $87)
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 0.531g)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.