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  6. French toast vs. Roe

French toast vs. Roe — In-Depth Nutrition Comparison

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What are the main differences between french toast and roe?

  • French toast is richer in iron, while roe is higher in vitamin B12, selenium, phosphorus, vitamin B2, vitamin C, folate, and vitamin B5.
  • Roe's daily need coverage for vitamin B12 is 468% higher.
  • Roe has 4 times less sodium than french toast. French toast has 479mg of sodium, while roe has 117mg.
  • French toast has a higher glycemic index (67) than roe (27).

We used French toast, prepared from recipe, made with low fat (2%) milk and Fish, roe, mixed species, cooked, dry heat types in this comparison.

Infographic

French toast 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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Roe
Roe
7
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 more CalciumCalcium +257.1%
Contains more IronIron +116.9%
Contains more ManganeseManganese +1346.2%
Contains more MagnesiumMagnesium +52.9%
Contains more PotassiumPotassium +111.2%
Contains more CopperCopper +120.7%
Contains more ZincZinc +91%
Contains more PhosphorusPhosphorus +340.2%
Contains less SodiumSodium -75.6%
Contains more SeleniumSelenium +157.2%

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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Roe
Roe
8
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 AVitamin A +36.3%
Contains more Vitamin CVitamin C +5366.7%
Contains more Vitamin B1Vitamin B1 +35.8%
Contains more Vitamin B2Vitamin B2 +195.6%
Contains more Vitamin B3Vitamin B3 +34.6%
Contains more Vitamin B5Vitamin B5 +110.2%
Contains more Vitamin B6Vitamin B6 +150%
Contains more Vitamin B12Vitamin B12 +3622.6%
Contains more FolateFolate +114%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient French toast Roe DV% diff.
Vitamin B12 0.31µg 11.54µg 468%
Cholesterol 116mg 479mg 121%
Phosphorus 117mg 515mg 57%
Selenium 20.1µg 51.7µg 57%
Vitamin B2 0.321mg 0.949mg 48%
Protein 7.7g 28.62g 42%
Vitamin C 0.3mg 16.4mg 18%
Sodium 479mg 117mg 16%
Vitamin B5 0.549mg 1.154mg 12%
Folate 43µg 92µg 12%
Iron 1.67mg 0.77mg 11%
Vitamin B6 0.074mg 0.185mg 9%
Carbs 25g 1.92g 8%
Copper 0.058mg 0.128mg 8%
Manganese 0.188mg 0.013mg 8%
Calcium 100mg 28mg 7%
Zinc 0.67mg 1.28mg 6%
Monounsaturated fat 4.524g 2.129g 6%
Vitamin B1 0.204mg 0.277mg 6%
Polyunsaturated fat 2.594g 3.404g 5%
Vitamin B3 1.628mg 2.192mg 4%
Vitamin A 124µg 91µg 4%
Potassium 134mg 283mg 4%
Fats 10.8g 8.23g 4%
Saturated fat 2.723g 1.866g 4%
Magnesium 17mg 26mg 2%
Calories 229kcal 204kcal 1%
Net carbs 25g 1.92g N/A
Tryptophan 0.094mg 0.375mg 0%
Threonine 0.305mg 1.305mg 0%
Isoleucine 0.375mg 1.465mg 0%
Leucine 0.621mg 2.509mg 0%
Lysine 0.413mg 2.179mg 0%
Methionine 0.188mg 0.71mg 0%
Phenylalanine 0.389mg 1.401mg 0%
Valine 0.419mg 1.676mg 0%
Histidine 0.179mg 0.778mg 0%
Omega-3 - EPA 0.001g 1.26g N/A
Omega-3 - DHA 0.01g 1.747g N/A
Omega-3 - DPA 0g 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Roe
Roe
3
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 FatsFats +31.2%
Contains more CarbsCarbs +1202.1%
Contains more ProteinProtein +271.7%
Contains more OtherOther +44.4%
~equal in Water ~58.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 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 more Mono. FatMonounsaturated fat +112.5%
Contains less Sat. FatSaturated fat -31.5%
Contains more Poly. FatPolyunsaturated fat +31.2%

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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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.