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Milk vs. Roe — In-Depth Nutrition Comparison

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How are milk and roe different?

  • Roe has more vitamin B12, selenium, phosphorus, vitamin B2, folate, vitamin B1, vitamin C, vitamin B5, and vitamin B3 than milk.
  • Daily need coverage for vitamin B12 for roe is 461% higher.
  • Milk has less cholesterol.

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Fish, roe, mixed species, cooked, dry heat are the varieties used in this article.

Infographic

Milk 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.
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Roe
Roe
8
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 CalciumCalcium +346.4%
Contains less SodiumSodium -62.4%
Contains more MagnesiumMagnesium +136.4%
Contains more PotassiumPotassium +88.7%
Contains more IronIron +2466.7%
Contains more CopperCopper +1180%
Contains more ZincZinc +204.8%
Contains more PhosphorusPhosphorus +442.1%
Contains more ManganeseManganese +333.3%
Contains more SeleniumSelenium +1466.7%

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.
Milk
Milk
4
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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 DVitamin D +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +56.9%
Contains more Vitamin B1Vitamin B1 +1285%
Contains more Vitamin B2Vitamin B2 +413%
Contains more Vitamin B3Vitamin B3 +2257%
Contains more Vitamin B5Vitamin B5 +219.7%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin B12Vitamin B12 +2355.3%
Contains more FolateFolate +1740%

All nutrients comparison - raw data values

Nutrient Milk Roe DV% diff.
Vitamin B12 0.47µg 11.54µg 461%
Cholesterol 5mg 479mg 158%
Selenium 3.3µg 51.7µg 88%
Phosphorus 95mg 515mg 60%
Vitamin B2 0.185mg 0.949mg 59%
Protein 3.37g 28.62g 51%
Polyunsaturated fat 0.035g 3.404g 22%
Folate 5µg 92µg 22%
Vitamin B1 0.02mg 0.277mg 21%
Vitamin C 0mg 16.4mg 18%
Vitamin B5 0.361mg 1.154mg 16%
Copper 0.01mg 0.128mg 13%
Vitamin B3 0.093mg 2.192mg 13%
Fats 0.97g 8.23g 11%
Vitamin B6 0.037mg 0.185mg 11%
Calcium 125mg 28mg 10%
Iron 0.03mg 0.77mg 9%
Calories 42kcal 204kcal 8%
Zinc 0.42mg 1.28mg 8%
Saturated fat 0.633g 1.866g 6%
Vitamin D 1.2µg 6%
Vitamin D 48IU 6%
Monounsaturated fat 0.277g 2.129g 5%
Vitamin A 58µg 91µg 4%
Potassium 150mg 283mg 4%
Magnesium 11mg 26mg 4%
Sodium 44mg 117mg 3%
Choline 17.7mg 3%
Carbs 4.99g 1.92g 1%
Net carbs 4.99g 1.92g N/A
Sugar 5.2g N/A
Vitamin E 0.01mg 0%
Manganese 0.003mg 0.013mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.043mg 0.375mg 0%
Threonine 0.143mg 1.305mg 0%
Isoleucine 0.174mg 1.465mg 0%
Leucine 0.319mg 2.509mg 0%
Lysine 0.282mg 2.179mg 0%
Methionine 0.088mg 0.71mg 0%
Phenylalanine 0.174mg 1.401mg 0%
Valine 0.22mg 1.676mg 0%
Histidine 0.101mg 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - ALA 0.004g N/A
Omega-3 - DPA 0g 0.105g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 +159.9%
Contains more WaterWater +53.4%
Contains more ProteinProtein +749.3%
Contains more FatsFats +748.5%
Contains more OtherOther +246.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 -66.1%
Contains more Mono. FatMonounsaturated fat +668.6%
Contains more Poly. FatPolyunsaturated fat +9625.7%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.