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  6. Lobster Raw vs. Roe

Lobster Raw vs. Roe — In-Depth Nutrition Comparison

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The main differences between lobster Raw and roe

  • Lobster Raw is richer in copper, selenium, and zinc, yet roe is richer in vitamin B12, vitamin B2, phosphorus, vitamin B1, folate, and vitamin C.
  • Daily need coverage for vitamin B12 for roe is 429% higher.
  • Lobster Raw contains 11 times more copper than roe. Lobster Raw contains 1.349mg of copper, while roe contains 0.128mg.
  • Lobster Raw contains less cholesterol.
  • Lobster Raw has a lower glycemic index than roe.

Food types used in this article are Crustaceans, lobster, northern, raw and Fish, roe, mixed species, cooked, dry heat.

Infographic

Lobster Raw 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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Roe
Roe
4
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 +46.2%
Contains more CalciumCalcium +200%
Contains more CopperCopper +953.9%
Contains more ZincZinc +175.8%
Contains more ManganeseManganese +330.8%
Contains more SeleniumSelenium +23%
Contains more PotassiumPotassium +41.5%
Contains more IronIron +196.2%
Contains more PhosphorusPhosphorus +219.9%
Contains less SodiumSodium -72.3%

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 0% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +25.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +9000%
Contains more Vitamin B1Vitamin B1 +1285%
Contains more Vitamin B2Vitamin B2 +6678.6%
Contains more Vitamin B3Vitamin B3 +37.8%
Contains more Vitamin B6Vitamin B6 +77.9%
Contains more Vitamin B12Vitamin B12 +823.2%
Contains more FolateFolate +820%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Lobster Raw Roe DV% diff.
Vitamin B12 1.25µg 11.54µg 429%
Copper 1.349mg 0.128mg 136%
Cholesterol 127mg 479mg 117%
Vitamin B2 0.014mg 0.949mg 72%
Phosphorus 161mg 515mg 51%
Protein 16.52g 28.62g 24%
Selenium 63.6µg 51.7µg 22%
Polyunsaturated fat 0.296g 3.404g 21%
Folate 10µg 92µg 21%
Vitamin B1 0.02mg 0.277mg 21%
Zinc 3.53mg 1.28mg 20%
Vitamin C 0mg 16.4mg 18%
Sodium 423mg 117mg 13%
Choline 70.3mg 13%
Fats 0.75g 8.23g 12%
Vitamin A 1µg 91µg 10%
Saturated fat 0.181g 1.866g 8%
Calories 77kcal 204kcal 6%
Vitamin E 0.87mg 6%
Vitamin B6 0.104mg 0.185mg 6%
Iron 0.26mg 0.77mg 6%
Calcium 84mg 28mg 6%
Vitamin B5 1.449mg 1.154mg 6%
Monounsaturated fat 0.22g 2.129g 5%
Vitamin B3 1.591mg 2.192mg 4%
Magnesium 38mg 26mg 3%
Manganese 0.056mg 0.013mg 2%
Potassium 200mg 283mg 2%
Carbs 0g 1.92g 1%
Net carbs 0g 1.92g N/A
Vitamin D 1IU 0%
Trans fat 0.011g N/A
Tryptophan 0.215mg 0.375mg 0%
Threonine 0.654mg 1.305mg 0%
Isoleucine 0.723mg 1.465mg 0%
Leucine 1.197mg 2.509mg 0%
Lysine 1.24mg 2.179mg 0%
Methionine 0.413mg 0.71mg 0%
Phenylalanine 0.68mg 1.401mg 0%
Valine 0.741mg 1.676mg 0%
Histidine 0.413mg 0.778mg 0%
Omega-3 - EPA 0.102g 1.26g N/A
Omega-3 - DHA 0.068g 1.747g N/A
Omega-3 - DPA 0.006g 0.105g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Roe
Roe
4
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 WaterWater +38.1%
Contains more ProteinProtein +73.2%
Contains more FatsFats +997.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +46.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 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 less Sat. FatSaturated fat -90.3%
Contains more Mono. FatMonounsaturated fat +867.7%
Contains more Poly. FatPolyunsaturated fat +1050%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.