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  6. Rockfish vs. Roe

Rockfish vs. Roe — In-Depth Nutrition Comparison

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How are rockfish and roe different?

  • Rockfish is richer in selenium, while roe is higher in vitamin B12, vitamin B2, phosphorus, vitamin B1, folate, vitamin C, vitamin B5, and copper.
  • Roe covers your daily need for vitamin B12, 415% more than rockfish.
  • Rockfish is lower in cholesterol.
  • Roe has a higher glycemic index (27) than rockfish (0).

Fish, rockfish, Pacific, mixed species, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat types were used in this article.

Infographic

Rockfish 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 24% 5.1% 41% 14% 14% 12% 106% 12% 1.7% 416%
Roe
Roe
5
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 +26.9%
Contains more PotassiumPotassium +65%
Contains less SodiumSodium -23.9%
Contains more SeleniumSelenium +47.4%
Contains more CalciumCalcium +64.7%
Contains more IronIron +113.9%
Contains more CopperCopper +212.2%
Contains more ZincZinc +197.7%
Contains more PhosphorusPhosphorus +107.7%
~equal in Manganese ~0.013mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 69% 1.7% 8.8% 6.8% 52% 54% 24% 56% 199% 0% 7.5%
Roe
Roe
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +32.2%
Contains more Vitamin B6Vitamin B6 +30.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1720%
Contains more Vitamin B1Vitamin B1 +925.9%
Contains more Vitamin B2Vitamin B2 +319.9%
Contains more Vitamin B5Vitamin B5 +185.6%
Contains more Vitamin B12Vitamin B12 +625.8%
Contains more FolateFolate +820%
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Rockfish Roe DV% diff.
Vitamin B12 1.59µg 11.54µg 415%
Cholesterol 61mg 479mg 139%
Vitamin B2 0.226mg 0.949mg 56%
Selenium 76.2µg 51.7µg 45%
Phosphorus 248mg 515mg 38%
Vitamin D* 183 IU 23%
Vitamin D 4.6µg 23%
Vitamin B1 0.027mg 0.277mg 21%
Folate 10µg 92µg 21%
Polyunsaturated fat 0.485g 3.404g 19%
Vitamin C 0mg 16.4mg 18%
Vitamin B5 0.404mg 1.154mg 15%
Choline 78.7mg 14%
Protein 22.23g 28.62g 13%
Fats 1.62g 8.23g 10%
Copper 0.041mg 0.128mg 10%
Vitamin A 5µg 91µg 10%
Zinc 0.43mg 1.28mg 8%
Saturated fat 0.42g 1.866g 7%
Calories 109kcal 204kcal 5%
Potassium 467mg 283mg 5%
Iron 0.36mg 0.77mg 5%
Vitamin B3 2.897mg 2.192mg 4%
Vitamin B6 0.241mg 0.185mg 4%
Monounsaturated fat 0.466g 2.129g 4%
Vitamin E 0.44mg 3%
Magnesium 33mg 26mg 2%
Carbs 0g 1.92g 1%
Calcium 17mg 28mg 1%
Sodium 89mg 117mg 1%
Protein per 100 calories 20g 14g N/A
Calories per 10 g protein 49kcal 71kcal N/A
Weight per 100 calories 92g 49g N/A
Unsaturated / Saturated Fat ratio 2.3 3 N/A
Net carbs 0g 1.92g N/A
Manganese 0.013mg 0.013mg 0%
Trans fat 0.025g N/A
Tryptophan 0.296mg 0.375mg 0%
Threonine 1.014mg 1.305mg 0%
Isoleucine 1.06mg 1.465mg 0%
Leucine 1.835mg 2.509mg 0%
Lysine 2.188mg 2.179mg 0%
Methionine 0.707mg 0.71mg 0%
Phenylalanine 0.935mg 1.401mg 0%
Valine 1.106mg 1.676mg 0%
Histidine 0.502mg 0.778mg 0%
Omega-3 - EPA 0.107g 1.26g N/A
Omega-3 - DHA 0.238g 1.747g N/A
Omega-3 - DPA 0.027g 0.105g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Roe
Roe
4
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 WaterWater +27.4%
Contains more ProteinProtein +28.7%
Contains more FatsFats +408%
Contains more CarbsCarbs +∞%
Contains more OtherOther +75.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 34% 35%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.466 g
Polyunsaturated fat: Poly. Fat 0.485 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 -77.5%
Contains more Mono. FatMonounsaturated fat +356.9%
Contains more Poly. FatPolyunsaturated fat +601.9%

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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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.