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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
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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 Iron +802.6%
Contains more Calcium +121.4%
Contains more Magnesium +123.1%
Contains more Copper +3254.7%
Contains more Zinc +6707%
Contains more Potassium +16%
Contains more Phosphorus +223.9%
Contains less Sodium -71.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 261% 19% 22% 42% 1432% 2377% 69% 55%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 9% 25% 19% 43% 35% 221% 16%
Contains more Iron +802.6%
Contains more Calcium +121.4%
Contains more Magnesium +123.1%
Contains more Copper +3254.7%
Contains more Zinc +6707%
Contains more Potassium +16%
Contains more Phosphorus +223.9%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 13% 19% 0% 0% 38% 47% 31% 17% 15% 1954% 0% 24%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 55% 19% 0% 0% 70% 219% 42% 70% 43% 1443% 0% 69%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.