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Pacific saury vs. Roe — In-Depth Nutrition Comparison

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Differences between Pacific saury and Roe

  • Pacific saury has more Manganese, Calcium, and Iron, while Roe has more Vitamin B12, Selenium, Vitamin B2, Phosphorus, Folate, and Vitamin C.
  • Roe's daily need coverage for Vitamin B12 is 385% higher.
  • Roe contains 79 times less Manganese than Pacific saury. Pacific saury contains 1.026mg of Manganese, while Roe contains 0.013mg.
  • The amount of Cholesterol in Pacific saury is lower.

The food types used in this comparison are Fish, pike, walleye, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat.

Infographic

Pacific saury 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.
Contains more Calcium +403.6%
Contains more Iron +116.9%
Contains more Magnesium +46.2%
Contains more Potassium +76.3%
Contains less Sodium -44.4%
Contains more Copper +78.1%
Contains more Manganese +7792.3%
Contains more Phosphorus +91.4%
Contains more Zinc +62%
Contains more Selenium +219.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Calcium +403.6%
Contains more Iron +116.9%
Contains more Magnesium +46.2%
Contains more Potassium +76.3%
Contains less Sodium -44.4%
Contains more Copper +78.1%
Contains more Manganese +7792.3%
Contains more Phosphorus +91.4%
Contains more Zinc +62%
Contains more Selenium +219.1%

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.
:
7
Roe
Contains more Vitamin B1 +12.6%
Contains more Vitamin B3 +27.8%
Contains more Vitamin A +274.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +386.7%
Contains more Vitamin B5 +33.4%
Contains more Vitamin B6 +34.1%
Contains more Folate +441.2%
Contains more Vitamin B12 +399.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0% 0%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B3 +27.8%
Contains more Vitamin A +274.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +386.7%
Contains more Vitamin B5 +33.4%
Contains more Vitamin B6 +34.1%
Contains more Folate +441.2%
Contains more Vitamin B12 +399.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +25.3%
Contains more Protein +16.6%
Contains more Fats +427.6%
Contains more Carbs +∞%
Contains more Other +504.7%
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
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 Water +25.3%
Contains more Protein +16.6%
Contains more Fats +427.6%
Contains more Carbs +∞%
Contains more Other +504.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -82.9%
Contains more Monounsaturated Fat +464.7%
Contains more Polyunsaturated fat +494.1%
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains less Saturated Fat -82.9%
Contains more Monounsaturated Fat +464.7%
Contains more Polyunsaturated fat +494.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pacific saury Roe Opinion
Net carbs 0g 1.92g Roe
Protein 24.54g 28.62g Roe
Fats 1.56g 8.23g Roe
Carbs 0g 1.92g Roe
Calories 119kcal 204kcal Roe
Calcium 141mg 28mg Pacific saury
Iron 1.67mg 0.77mg Pacific saury
Magnesium 38mg 26mg Pacific saury
Phosphorus 269mg 515mg Roe
Potassium 499mg 283mg Pacific saury
Sodium 65mg 117mg Pacific saury
Zinc 0.79mg 1.28mg Roe
Copper 0.228mg 0.128mg Pacific saury
Manganese 1.026mg 0.013mg Pacific saury
Selenium 16.2µg 51.7µg Roe
Vitamin A 81IU 303IU Roe
Vitamin A RAE 24µg 91µg Roe
Vitamin C 0mg 16.4mg Roe
Vitamin B1 0.312mg 0.277mg Pacific saury
Vitamin B2 0.195mg 0.949mg Roe
Vitamin B3 2.801mg 2.192mg Pacific saury
Vitamin B5 0.865mg 1.154mg Roe
Vitamin B6 0.138mg 0.185mg Roe
Folate 17µg 92µg Roe
Vitamin B12 2.31µg 11.54µg Roe
Tryptophan 0.275mg 0.375mg Roe
Threonine 1.076mg 1.305mg Roe
Isoleucine 1.131mg 1.465mg Roe
Leucine 1.994mg 2.509mg Roe
Lysine 2.254mg 2.179mg Pacific saury
Methionine 0.726mg 0.71mg Pacific saury
Phenylalanine 0.958mg 1.401mg Roe
Valine 1.264mg 1.676mg Roe
Histidine 0.722mg 0.778mg Roe
Cholesterol 110mg 479mg Pacific saury
Saturated Fat 0.319g 1.866g Pacific saury
Omega-3 - DHA 0.288g 1.747g Roe
Omega-3 - EPA 0.11g 1.26g Roe
Omega-3 - DPA 0.049g 0.105g Roe
Monounsaturated Fat 0.377g 2.129g Roe
Polyunsaturated fat 0.573g 3.404g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pacific saury Roe
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
44%
Pacific saury
156%
Roe
Minerals Daily Need Coverage Score
62%
Pacific saury
68%
Roe

Comparison summary

Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 369mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.547g)
Which food is lower in glycemic index?
Pacific saury
Pacific saury is lower in glycemic index (difference - 27)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $100)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.