Herring vs. Roe — In-Depth Nutrition Comparison
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What are the differences between Herring and Roe?
- Herring is higher in Vitamin B12, Vitamin B6, and Vitamin B3, yet Roe is higher in Vitamin B2, Phosphorus, Folate, Vitamin C, Vitamin B1, and Selenium.
- Roe's daily need coverage for Cholesterol is 134% more.
- Herring has 2 times more Vitamin B3 than Roe. While Herring has 4.124mg of Vitamin B3, Roe has only 2.192mg.
- The amount of Cholesterol in Herring is lower.
We used Fish, herring, Atlantic, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat types in this article.
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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
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Calcium
+164.3%
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Iron
+83.1%
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Magnesium
+57.7%
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Potassium
+48.1%
Contains
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Manganese
+207.7%
Contains
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Phosphorus
+70%
Contains
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Selenium
+10.5%
Equal in Sodium - 117
Equal in Zinc - 1.28
Equal in Copper - 0.128
Contains
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Calcium
+164.3%
Contains
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Iron
+83.1%
Contains
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Magnesium
+57.7%
Contains
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Potassium
+48.1%
Contains
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Manganese
+207.7%
Contains
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Phosphorus
+70%
Contains
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Selenium
+10.5%
Equal in Sodium - 117
Equal in Zinc - 1.28
Equal in Copper - 0.128
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.
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Contains
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Vitamin B3
+88.1%
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Vitamin B6
+88.1%
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Vitamin B12
+13.9%
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Vitamin A
+152.5%
Contains
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Vitamin C
+2242.9%
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Vitamin B1
+147.3%
Contains
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Vitamin B2
+217.4%
Contains
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Vitamin B5
+55.9%
Contains
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Folate
+666.7%
Contains
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Vitamin B3
+88.1%
Contains
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Vitamin B6
+88.1%
Contains
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Vitamin B12
+13.9%
Contains
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Vitamin A
+152.5%
Contains
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Vitamin C
+2242.9%
Contains
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Vitamin B1
+147.3%
Contains
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Vitamin B2
+217.4%
Contains
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Vitamin B5
+55.9%
Contains
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Folate
+666.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+40.8%
Contains
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Protein
+24.3%
Contains
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Carbs
+∞%
Contains
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Other
+113.1%
Equal in Water - 58.63
Contains
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Fats
+40.8%
Contains
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Protein
+24.3%
Contains
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Carbs
+∞%
Contains
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Other
+113.1%
Equal in Water - 58.63
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+125%
Contains
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Saturated Fat
-28.6%
Contains
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Polyunsaturated fat
+24.5%
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Monounsaturated Fat
+125%
Contains
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Saturated Fat
-28.6%
Contains
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Polyunsaturated fat
+24.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 1.92g |
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| Protein | 23.03g | 28.62g |
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| Fats | 11.59g | 8.23g |
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| Carbs | 0g | 1.92g |
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| Calories | 203kcal | 204kcal |
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| Calcium | 74mg | 28mg |
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| Iron | 1.41mg | 0.77mg |
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| Magnesium | 41mg | 26mg |
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| Phosphorus | 303mg | 515mg |
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| Potassium | 419mg | 283mg |
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| Sodium | 115mg | 117mg |
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| Zinc | 1.27mg | 1.28mg |
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| Copper | 0.118mg | 0.128mg |
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| Manganese | 0.04mg | 0.013mg |
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| Selenium | 46.8µg | 51.7µg |
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| Vitamin A | 120IU | 303IU |
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| Vitamin A RAE | 36µg | 91µg |
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| Vitamin E | 1.37mg |
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| Vitamin D | 214IU |
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| Vitamin D | 5.4µg |
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| Vitamin C | 0.7mg | 16.4mg |
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| Vitamin B1 | 0.112mg | 0.277mg |
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| Vitamin B2 | 0.299mg | 0.949mg |
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| Vitamin B3 | 4.124mg | 2.192mg |
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| Vitamin B5 | 0.74mg | 1.154mg |
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| Vitamin B6 | 0.348mg | 0.185mg |
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| Folate | 12µg | 92µg |
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| Vitamin B12 | 13.14µg | 11.54µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.258mg | 0.375mg |
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| Threonine | 1.01mg | 1.305mg |
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| Isoleucine | 1.061mg | 1.465mg |
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| Leucine | 1.872mg | 2.509mg |
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| Lysine | 2.115mg | 2.179mg |
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| Methionine | 0.682mg | 0.71mg |
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| Phenylalanine | 0.899mg | 1.401mg |
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| Valine | 1.187mg | 1.676mg |
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| Histidine | 0.678mg | 0.778mg |
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| Cholesterol | 77mg | 479mg |
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| Saturated Fat | 2.615g | 1.866g |
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| Omega-3 - DHA | 1.105g | 1.747g |
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| Omega-3 - EPA | 0.909g | 1.26g |
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| Omega-3 - DPA | 0.071g | 0.105g |
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| Monounsaturated Fat | 4.79g | 2.129g |
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| Polyunsaturated fat | 2.735g | 3.404g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
179%
169%
Minerals Daily Need Coverage Score
62%
68%
Comparison summary
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Roe is lower in Saturated Fat (difference - 0.749g)
Which food contains less Sodium?
Herring contains less Sodium (difference - 2mg)
Which food is lower in Cholesterol?
Herring is lower in Cholesterol (difference - 402mg)
Which food is lower in glycemic index?
Herring is lower in glycemic index (difference - 27)
Which food is cheaper?
Herring is cheaper (difference - $100)
Which food is richer in minerals?
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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.