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Oyster vs Roe - In-Depth Nutrition Comparison

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A recap on differences between Oyster and Roe

  • Oyster is higher in Zinc, Copper, Vitamin B12, Iron, Selenium, and Manganese, yet Roe is higher in Vitamin B2, Phosphorus, and Vitamin B5.
  • Oyster covers your daily Zinc needs 780% more than Roe.
  • Oyster contains 38 times more Manganese than Roe. While Oyster contains 0.49mg of Manganese, Roe contains only 0.013mg.
  • The amount of Cholesterol in Oyster is lower.

Food varieties used in this article are Mollusks, oyster, eastern, cooked, breaded and fried and Fish, roe, mixed species, cooked, dry heat.

Infographic

Oyster 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oyster
5
:
3
Roe
Contains more Calcium +121.4%
Contains more Iron +802.6%
Contains more Magnesium +123.1%
Contains more Zinc +6707%
Contains more Copper +3254.7%
Contains more Phosphorus +223.9%
Contains more Potassium +16%
Contains less Sodium -71.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 261% 42% 69% 22% 55% 2377% 1432%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Contains more Calcium +121.4%
Contains more Iron +802.6%
Contains more Magnesium +123.1%
Contains more Zinc +6707%
Contains more Copper +3254.7%
Contains more Phosphorus +223.9%
Contains more Potassium +16%
Contains less Sodium -71.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Oyster
1
:
8
Roe
Contains more Vitamin B12 +35.4%
Contains more Vitamin C +331.6%
Contains more Vitamin B1 +84.7%
Contains more Vitamin B2 +369.8%
Contains more Vitamin B3 +32.8%
Contains more Vitamin B5 +327.4%
Contains more Vitamin B6 +189.1%
Contains more Folate +196.8%
Equal in Vitamin A - 303
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 13% 38% 47% 31% 17% 15% 24% 1954% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Contains more Vitamin B12 +35.4%
Contains more Vitamin C +331.6%
Contains more Vitamin B1 +84.7%
Contains more Vitamin B2 +369.8%
Contains more Vitamin B3 +32.8%
Contains more Vitamin B5 +327.4%
Contains more Vitamin B6 +189.1%
Contains more Folate +196.8%
Equal in Vitamin A - 303

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Oyster Roe
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Oyster Roe Opinion
Net carbs 11.62g 1.92g Oyster
Protein 8.77g 28.62g Roe
Fats 12.58g 8.23g Oyster
Carbs 11.62g 1.92g Oyster
Calories 199kcal 204kcal Roe
Starch g g
Fructose g g
Sugar g g
Fiber g 0g Roe
Calcium 62mg 28mg Oyster
Iron 6.95mg 0.77mg Oyster
Magnesium 58mg 26mg Oyster
Phosphorus 159mg 515mg Roe
Potassium 244mg 283mg Roe
Sodium 417mg 117mg Roe
Zinc 87.13mg 1.28mg Oyster
Copper 4.294mg 0.128mg Oyster
Vitamin A 302IU 303IU Roe
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 3.8mg 16.4mg Roe
Vitamin B1 0.15mg 0.277mg Roe
Vitamin B2 0.202mg 0.949mg Roe
Vitamin B3 1.65mg 2.192mg Roe
Vitamin B5 0.27mg 1.154mg Roe
Vitamin B6 0.064mg 0.185mg Roe
Folate 31µg 92µg Roe
Vitamin B12 15.63µg 11.54µg Oyster
Vitamin K µg µg
Tryptophan 0.105mg 0.375mg Roe
Threonine 0.365mg 1.305mg Roe
Isoleucine 0.396mg 1.465mg Roe
Leucine 0.638mg 2.509mg Roe
Lysine 0.582mg 2.179mg Roe
Methionine 0.199mg 0.71mg Roe
Phenylalanine 0.352mg 1.401mg Roe
Valine 0.409mg 1.676mg Roe
Histidine 0.175mg 0.778mg Roe
Cholesterol 71mg 479mg Oyster
Trans Fat g g
Saturated Fat 3.197g 1.866g Roe
Monounsaturated Fat 4.702g 2.129g Oyster
Polyunsaturated fat 3.313g 3.404g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oyster Roe
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
179
Oyster
169
Roe
Mineral Summary Score
534
Oyster
49
Roe

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
53%
Oyster
172%
Roe
Carbohydrates
12%
Oyster
2%
Roe
Fats
58%
Oyster
38%
Roe

Comparison summary

Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 300mg)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 1.331g)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Oyster
Oyster is lower in Cholesterol (difference - 408mg)
Which food is lower in glycemic index?
Oyster
Oyster is lower in glycemic index (difference - 27)
Which food is cheaper?
Oyster
Oyster is cheaper (difference - $97)
Which food is richer in minerals?
Oyster
Oyster is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Oyster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171979/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.