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  6. Lobster vs. Roe

Lobster vs. Roe — In-Depth Nutrition Comparison

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A recap on the differences between lobster and roe

  • Lobster is higher in copper, selenium, and zinc, yet roe is higher in vitamin B12, vitamin B2, phosphorus, vitamin B1, folate, and vitamin C.
  • Roe covers your daily vitamin B12 needs 421% more than lobster.
  • Lobster contains 12 times more copper than roe. While lobster contains 1.55mg of copper, roe contains only 0.128mg.
  • The amount of cholesterol in lobster is lower.
  • The glycemic index of lobster is lower.

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

Infographic

Lobster 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 31% 29% 20% 11% 517% 110% 79% 63% 8.5% 399%
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 +65.4%
Contains more CalciumCalcium +242.9%
Contains more CopperCopper +1110.9%
Contains more ZincZinc +216.4%
Contains more ManganeseManganese +400%
Contains more SeleniumSelenium +41.4%
Contains more PotassiumPotassium +23%
Contains more IronIron +165.5%
Contains more PhosphorusPhosphorus +178.4%
Contains less SodiumSodium -75.9%

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 0% 0% 0.33% 20% 5.8% 3.9% 34% 100% 27% 179% 0% 8.3%
Roe
Roe
8
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 EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +44.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +9000%
Contains more Vitamin B1Vitamin B1 +1104.3%
Contains more Vitamin B2Vitamin B2 +5482.4%
Contains more Vitamin B3Vitamin B3 +19.8%
Contains more Vitamin B6Vitamin B6 +55.5%
Contains more Vitamin B12Vitamin B12 +707%
Contains more FolateFolate +736.4%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Lobster Roe DV% diff.
Vitamin B12 1.43µg 11.54µg 421%
Copper 1.55mg 0.128mg 158%
Cholesterol 146mg 479mg 111%
Vitamin B2 0.017mg 0.949mg 72%
Phosphorus 185mg 515mg 47%
Selenium 73.1µg 51.7µg 39%
Zinc 4.05mg 1.28mg 25%
Vitamin B1 0.023mg 0.277mg 21%
Folate 11µg 92µg 20%
Polyunsaturated fat 0.34g 3.404g 20%
Protein 19g 28.62g 19%
Vitamin C 0mg 16.4mg 18%
Sodium 486mg 117mg 16%
Choline 80.9mg 15%
Fats 0.86g 8.23g 11%
Vitamin A 1µg 91µg 10%
Vitamin B5 1.667mg 1.154mg 10%
Saturated fat 0.208g 1.866g 8%
Calcium 96mg 28mg 7%
Vitamin E 1mg 7%
Calories 89kcal 204kcal 6%
Iron 0.29mg 0.77mg 6%
Vitamin B6 0.119mg 0.185mg 5%
Monounsaturated fat 0.253g 2.129g 5%
Magnesium 43mg 26mg 4%
Potassium 230mg 283mg 2%
Manganese 0.065mg 0.013mg 2%
Vitamin B3 1.83mg 2.192mg 2%
Carbs 0g 1.92g 1%
Protein per 100 calories 21g 14g N/A
Calories per 10 g protein 47kcal 71kcal N/A
Weight per 100 calories 112g 49g N/A
Unsaturated / Saturated Fat ratio 2.9 3 N/A
Net carbs 0g 1.92g N/A
Vitamin D* 1 IU 0%
Trans fat 0.013g N/A
Tryptophan 0.248mg 0.375mg 0%
Threonine 0.753mg 1.305mg 0%
Isoleucine 0.832mg 1.465mg 0%
Leucine 1.376mg 2.509mg 0%
Lysine 1.426mg 2.179mg 0%
Methionine 0.475mg 0.71mg 0%
Phenylalanine 0.782mg 1.401mg 0%
Valine 0.852mg 1.676mg 0%
Histidine 0.475mg 0.778mg 0%
Omega-3 - EPA 0.117g 1.26g N/A
Omega-3 - DHA 0.078g 1.747g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.006g 0.105g N/A
Omega-3 - Eicosatrienoic acid 0.006g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.033g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 78% 2%
Protein: 19 g
Fats: 0.86 g
Carbs: 0 g
Water: 78.11 g
Other: 2.03 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 +33.2%
Contains more ProteinProtein +50.6%
Contains more FatsFats +857%
Contains more CarbsCarbs +∞%
Contains more OtherOther +28.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 32% 42%
Saturated fat: Sat. Fat 0.208 g
Monounsaturated fat: Mono. Fat 0.253 g
Polyunsaturated fat: Poly. Fat 0.34 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 -88.9%
Contains more Mono. FatMonounsaturated fat +741.5%
Contains more Poly. FatPolyunsaturated fat +901.2%

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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. Lobster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174209/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.