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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

Salmon vs Roe 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
Salmon
5
:
3
Roe
Contains more Magnesium +11.5%
Contains more Potassium +73.1%
Contains less Sodium -62.4%
Contains more Copper +95.3%
Contains more Calcium +133.3%
Contains more Phosphorus +157.5%
Contains more Zinc +100%
Equal in Iron - 0.77
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Contains more Magnesium +11.5%
Contains more Potassium +73.1%
Contains less Sodium -62.4%
Contains more Copper +95.3%
Contains more Calcium +133.3%
Contains more Phosphorus +157.5%
Contains more 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
Salmon
3
:
6
Roe
Contains more Vitamin B3 +258.6%
Contains more Vitamin B5 +44.2%
Contains more Vitamin B6 +342.2%
Contains more Vitamin A +657.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.6%
Contains more Vitamin B2 +149.7%
Contains more Folate +268%
Contains more Vitamin B12 +262.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
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 B3 +258.6%
Contains more Vitamin B5 +44.2%
Contains more Vitamin B6 +342.2%
Contains more Vitamin A +657.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.6%
Contains more Vitamin B2 +149.7%
Contains more Folate +268%
Contains more Vitamin B12 +262.9%

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.
Salmon Roe
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon Roe Opinion
Net carbs 0g 1.92g Roe
Protein 19.84g 28.62g Roe
Fats 6.34g 8.23g Roe
Carbs 0g 1.92g Roe
Calories 142kcal 204kcal Roe
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 12mg 28mg Roe
Iron 0.8mg 0.77mg Salmon
Magnesium 29mg 26mg Salmon
Phosphorus 200mg 515mg Roe
Potassium 490mg 283mg Salmon
Sodium 44mg 117mg Salmon
Zinc 0.64mg 1.28mg Roe
Copper 0.25mg 0.128mg Salmon
Vitamin A 40IU 303IU Roe
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 16.4mg Roe
Vitamin B1 0.226mg 0.277mg Roe
Vitamin B2 0.38mg 0.949mg Roe
Vitamin B3 7.86mg 2.192mg Salmon
Vitamin B5 1.664mg 1.154mg Salmon
Vitamin B6 0.818mg 0.185mg Salmon
Folate 25µg 92µg Roe
Vitamin B12 3.18µg 11.54µg Roe
Vitamin K µg µg
Tryptophan 0.222mg 0.375mg Roe
Threonine 0.87mg 1.305mg Roe
Isoleucine 0.914mg 1.465mg Roe
Leucine 1.613mg 2.509mg Roe
Lysine 1.822mg 2.179mg Roe
Methionine 0.587mg 0.71mg Roe
Phenylalanine 0.775mg 1.401mg Roe
Valine 1.022mg 1.676mg Roe
Histidine 0.584mg 0.778mg Roe
Cholesterol 55mg 479mg Salmon
Trans Fat g g
Saturated Fat 0.981g 1.866g Salmon
Monounsaturated Fat 2.103g 2.129g Roe
Polyunsaturated fat 2.539g 3.404g Roe

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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
83
Salmon
169
Roe
Mineral Summary Score
36
Salmon
49
Roe

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
119%
Salmon
172%
Roe
Carbohydrates
0%
Salmon
2%
Roe
Fats
29%
Salmon
38%
Roe

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 73mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 424mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 0.885g)
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 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?
?
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.