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Halibut vs Roe - In-Depth Nutrition Comparison

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A recap on differences between Halibut and Roe

  • Halibut is higher in Vitamin B6, yet Roe is higher in Vitamin B12, Vitamin B2, Phosphorus, Selenium, Folate, Vitamin C, Vitamin B1, and Vitamin B5.
  • Roe covers your daily Vitamin B12 needs 439% more than Halibut.
  • Halibut contains 2 times more Vitamin B6 than Roe. While Halibut contains 0.42mg of Vitamin B6, Roe contains only 0.185mg.
  • The amount of Cholesterol in Halibut is lower.

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

Infographic

Halibut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Roe
Contains less Sodium -31.6%
Contains more Calcium +833.3%
Contains more Iron +16.7%
Contains more Phosphorus +214%
Contains more Zinc +220%
Contains more Copper +326.7%
Equal in Magnesium - 26
Equal in Potassium - 283
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 25% 19% 71% 24% 11% 11% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Contains less Sodium -31.6%
Contains more Calcium +833.3%
Contains more Iron +16.7%
Contains more Phosphorus +214%
Contains more Zinc +220%
Contains more Copper +326.7%
Equal in Magnesium - 26
Equal in Potassium - 283

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
:
8
Roe
Contains more Vitamin B6 +127%
Contains more Vitamin A +544.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +361.7%
Contains more Vitamin B2 +1086.3%
Contains more Vitamin B3 +46.1%
Contains more Vitamin B5 +361.6%
Contains more Folate +9100%
Contains more Vitamin B12 +1054%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
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 B6 +127%
Contains more Vitamin A +544.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +361.7%
Contains more Vitamin B2 +1086.3%
Contains more Vitamin B3 +46.1%
Contains more Vitamin B5 +361.6%
Contains more Folate +9100%
Contains more Vitamin B12 +1054%

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

All nutrients comparison - raw data values

Nutrient Halibut Roe Opinion
Net carbs 0g 1.92g Roe
Protein 14.37g 28.62g Roe
Fats 13.84g 8.23g Halibut
Carbs 0g 1.92g Roe
Calories 186kcal 204kcal Roe
Starch g g
Fructose g g
Sugar 0g g Roe
Fiber 0g 0g
Calcium 3mg 28mg Roe
Iron 0.66mg 0.77mg Roe
Magnesium 26mg 26mg
Phosphorus 164mg 515mg Roe
Potassium 268mg 283mg Roe
Sodium 80mg 117mg Halibut
Zinc 0.4mg 1.28mg Roe
Copper 0.03mg 0.128mg Roe
Vitamin A 47IU 303IU Roe
Vitamin E 0.73mg mg Halibut
Vitamin D 1097IU IU Halibut
Vitamin D 27.4µg µg Halibut
Vitamin C 0mg 16.4mg Roe
Vitamin B1 0.06mg 0.277mg Roe
Vitamin B2 0.08mg 0.949mg Roe
Vitamin B3 1.5mg 2.192mg Roe
Vitamin B5 0.25mg 1.154mg Roe
Vitamin B6 0.42mg 0.185mg Halibut
Folate 1µg 92µg Roe
Vitamin B12 1µg 11.54µg Roe
Vitamin K 0.1µg µg Halibut
Tryptophan 0.161mg 0.375mg Roe
Threonine 0.63mg 1.305mg Roe
Isoleucine 0.662mg 1.465mg Roe
Leucine 1.168mg 2.509mg Roe
Lysine 1.32mg 2.179mg Roe
Methionine 0.425mg 0.71mg Roe
Phenylalanine 0.561mg 1.401mg Roe
Valine 0.74mg 1.676mg Roe
Histidine 0.423mg 0.778mg Roe
Cholesterol 46mg 479mg Halibut
Trans Fat g g
Saturated Fat 2.419g 1.866g Roe
Monounsaturated Fat 8.378g 2.129g Halibut
Polyunsaturated fat 1.367g 3.404g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Halibut 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
95
Halibut
169
Roe
Mineral Summary Score
21
Halibut
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
86%
Halibut
172%
Roe
Carbohydrates
0%
Halibut
2%
Roe
Fats
64%
Halibut
38%
Roe

Comparison summary

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 - 0.553g)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sodium?
Halibut
Halibut contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 433mg)
Which food is lower in glycemic index?
Halibut
Halibut is lower in glycemic index (difference - 27)
Which food is cheaper?
Halibut
Halibut is cheaper (difference - $95)

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. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.