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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.
  • The glycemic index of herring is lower.

We used Fish, herring, Atlantic, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat types in this article.

Infographic

Herring 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 29% 22% 37% 53% 39% 35% 130% 15% 5.2% 255%
Roe
Roe
2
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 MagnesiumMagnesium +57.7%
Contains more CalciumCalcium +164.3%
Contains more PotassiumPotassium +48.1%
Contains more IronIron +83.1%
Contains more ManganeseManganese +207.7%
Contains more PhosphorusPhosphorus +70%
Contains more SeleniumSelenium +10.5%
~equal in Copper ~0.128mg
~equal in Zinc ~1.28mg
~equal in Sodium ~117mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 2.3% 81% 12% 27% 28% 69% 77% 44% 80% 1643% 0.25% 9%
Roe
Roe
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +88.1%
Contains more Vitamin B6Vitamin B6 +88.1%
Contains more Vitamin B12Vitamin B12 +13.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +2242.9%
Contains more Vitamin AVitamin A +152.8%
Contains more Vitamin B1Vitamin B1 +147.3%
Contains more Vitamin B2Vitamin B2 +217.4%
Contains more Vitamin B5Vitamin B5 +55.9%
Contains more FolateFolate +666.7%

All nutrients comparison - raw data values

Nutrient Herring Roe DV% diff.
Cholesterol 77mg 479mg 134%
Vitamin B12 13.14µg 11.54µg 67%
Vitamin B2 0.299mg 0.949mg 50%
Phosphorus 303mg 515mg 30%
Vitamin D* 214 IU 27%
Vitamin D 5.4µg 27%
Folate 12µg 92µg 20%
Vitamin C 0.7mg 16.4mg 17%
Choline 83.3mg 15%
Vitamin B1 0.112mg 0.277mg 14%
Vitamin B6 0.348mg 0.185mg 13%
Vitamin B3 4.124mg 2.192mg 12%
Protein 23.03g 28.62g 11%
Vitamin E 1.37mg 9%
Selenium 46.8µg 51.7µg 9%
Iron 1.41mg 0.77mg 8%
Vitamin B5 0.74mg 1.154mg 8%
Monounsaturated fat 4.79g 2.129g 7%
Vitamin A 36µg 91µg 6%
Fats 11.59g 8.23g 5%
Calcium 74mg 28mg 5%
Magnesium 41mg 26mg 4%
Potassium 419mg 283mg 4%
Polyunsaturated fat 2.735g 3.404g 4%
Saturated fat 2.615g 1.866g 3%
Carbs 0g 1.92g 1%
Copper 0.118mg 0.128mg 1%
Manganese 0.04mg 0.013mg 1%
Calories 203kcal 204kcal 0%
Protein per 100 calories 11g 14g N/A
Calories per 10 g protein 88kcal 71kcal N/A
Weight per 100 calories 49g 49g N/A
Unsaturated / Saturated Fat ratio 2.9 3 N/A
Net carbs 0g 1.92g N/A
Zinc 1.27mg 1.28mg 0%
Sodium 115mg 117mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.258mg 0.375mg 0%
Threonine 1.01mg 1.305mg 0%
Isoleucine 1.061mg 1.465mg 0%
Leucine 1.872mg 2.509mg 0%
Lysine 2.115mg 2.179mg 0%
Methionine 0.682mg 0.71mg 0%
Phenylalanine 0.899mg 1.401mg 0%
Valine 1.187mg 1.676mg 0%
Histidine 0.678mg 0.778mg 0%
Omega-3 - EPA 0.909g 1.26g N/A
Omega-3 - DHA 1.105g 1.747g N/A
Omega-3 - DPA 0.071g 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 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 +40.8%
Contains more ProteinProtein +24.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +113.1%
~equal in Water ~58.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 47% 27%
Saturated fat: Sat. Fat 2.615 g
Monounsaturated fat: Mono. Fat 4.79 g
Polyunsaturated fat: Poly. Fat 2.735 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 +125%
Contains less Sat. FatSaturated fat -28.6%
Contains more Poly. FatPolyunsaturated fat +24.5%

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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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.