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Corn raw vs. Roe — In-Depth Nutrition Comparison

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The main differences between corn raw and roe

  • Roe is richer than corn raw in vitamin B12, selenium, vitamin B2, phosphorus, folate, vitamin C, vitamin B1, vitamin B5, and copper.
  • Daily need coverage for vitamin B12 for roe is 481% higher.
  • Roe has a lower glycemic index than corn raw.

Food types used in this article are Corn, sweet, yellow, raw and Fish, roe, mixed species, cooked, dry heat.

Infographic

Corn 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Roe
Roe
6
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 +42.3%
Contains less SodiumSodium -87.2%
Contains more ManganeseManganese +1153.8%
Contains more CalciumCalcium +1300%
Contains more IronIron +48.1%
Contains more CopperCopper +137%
Contains more ZincZinc +178.3%
Contains more PhosphorusPhosphorus +478.7%
Contains more SeleniumSelenium +8516.7%
~equal in Potassium ~283mg

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Roe
Roe
9
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 KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +141.2%
Contains more Vitamin AVitamin A +911.1%
Contains more Vitamin B1Vitamin B1 +78.7%
Contains more Vitamin B2Vitamin B2 +1625.5%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B5Vitamin B5 +60.9%
Contains more Vitamin B6Vitamin B6 +98.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +119%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 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 CarbsCarbs +874%
Contains more WaterWater +29.7%
Contains more ProteinProtein +775.2%
Contains more FatsFats +509.6%
Contains more OtherOther +312.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 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 -82.6%
Contains more Mono. FatMonounsaturated fat +392.8%
Contains more Poly. FatPolyunsaturated fat +599%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn raw Roe
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Corn raw Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Cholesterol 0mg 479mg 160%
Selenium 0.6µg 51.7µg 93%
Vitamin B2 0.055mg 0.949mg 69%
Phosphorus 89mg 515mg 61%
Protein 3.27g 28.62g 51%
Polyunsaturated fat 0.487g 3.404g 19%
Folate 42µg 92µg 13%
Fats 1.35g 8.23g 11%
Vitamin C 6.8mg 16.4mg 11%
Vitamin B1 0.155mg 0.277mg 10%
Vitamin B5 0.717mg 1.154mg 9%
Vitamin A 9µg 91µg 9%
Fiber 2g 0g 8%
Copper 0.054mg 0.128mg 8%
Zinc 0.46mg 1.28mg 7%
Vitamin B6 0.093mg 0.185mg 7%
Saturated fat 0.325g 1.866g 7%
Manganese 0.163mg 0.013mg 7%
Carbs 18.7g 1.92g 6%
Calories 86kcal 204kcal 6%
Sodium 15mg 117mg 4%
Choline 23mg 4%
Monounsaturated fat 0.432g 2.129g 4%
Vitamin B3 1.77mg 2.192mg 3%
Calcium 2mg 28mg 3%
Iron 0.52mg 0.77mg 3%
Magnesium 37mg 26mg 3%
Fructose 1.94g 2%
Starch 5.7g 2%
Net carbs 16.7g 1.92g N/A
Potassium 270mg 283mg 0%
Sugar 6.26g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.023mg 0.375mg 0%
Threonine 0.129mg 1.305mg 0%
Isoleucine 0.129mg 1.465mg 0%
Leucine 0.348mg 2.509mg 0%
Lysine 0.137mg 2.179mg 0%
Methionine 0.067mg 0.71mg 0%
Phenylalanine 0.15mg 1.401mg 0%
Valine 0.185mg 1.676mg 0%
Histidine 0.089mg 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - ALA 0.014g N/A
Omega-3 - DPA 0g 0.105g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn raw Roe
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
17%
Corn raw
157%
Roe
Minerals Daily Need Coverage Score
17%
Corn raw
68%
Roe

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 6.26g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 25)
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 is lower in Cholesterol?
Corn raw
Corn raw is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 102mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 1.541g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $98.8)

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.