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Roe vs. American cheese — In-Depth Nutrition Comparison

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Significant differences between roe and American cheese

  • Roe has more vitamin B12, selenium, vitamin B2, vitamin B1, folate, and vitamin C; however, American cheese is richer in calcium.
  • Roe covers your daily vitamin B12 needs 418% more than American cheese.
  • American cheese contains less cholesterol.

Specific food types used in this comparison are Fish, roe, mixed species, cooked, dry heat and Cheese, pasteurized process, American, without added vitamin D.

Infographic

Roe vs American cheese 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more PotassiumPotassium +114.4%
Contains more IronIron +22.2%
Contains more CopperCopper +178.3%
Contains less SodiumSodium -93%
Contains more SeleniumSelenium +155.9%
Contains more CalciumCalcium +3632.1%
Contains more ZincZinc +94.5%
Contains more PhosphorusPhosphorus +24.5%
Contains more ManganeseManganese +215.4%
~equal in Magnesium ~26mg

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.
Roe
Roe
8
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%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1746.7%
Contains more Vitamin B2Vitamin B2 +305.6%
Contains more Vitamin B3Vitamin B3 +2784.2%
Contains more Vitamin B5Vitamin B5 +186.4%
Contains more Vitamin B6Vitamin B6 +242.6%
Contains more Vitamin B12Vitamin B12 +669.3%
Contains more FolateFolate +1050%
Contains more Vitamin AVitamin A +174.7%

All nutrients comparison - raw data values

Nutrient Roe American cheese DV% diff.
Vitamin B12 11.54µg 1.5µg 418%
Cholesterol 479mg 100mg 126%
Calcium 28mg 1045mg 102%
Saturated fat 1.866g 18.057g 74%
Sodium 117mg 1671mg 68%
Selenium 51.7µg 20.2µg 57%
Vitamin B2 0.949mg 0.234mg 55%
Fats 8.23g 31.79g 36%
Vitamin B1 0.277mg 0.015mg 22%
Folate 92µg 8µg 21%
Protein 28.62g 18.13g 21%
Phosphorus 515mg 641mg 18%
Vitamin A 91µg 250µg 18%
Vitamin C 16.4mg 0mg 18%
Monounsaturated fat 2.129g 8.236g 15%
Vitamin B5 1.154mg 0.403mg 15%
Polyunsaturated fat 3.404g 1.286g 14%
Vitamin B3 2.192mg 0.076mg 13%
Zinc 1.28mg 2.49mg 11%
Vitamin B6 0.185mg 0.054mg 10%
Copper 0.128mg 0.046mg 9%
Calories 204kcal 371kcal 8%
Choline 36.2mg 7%
Vitamin E 0.8mg 5%
Potassium 283mg 132mg 4%
Vitamin D 0.6µg 3%
Vitamin D 23IU 3%
Iron 0.77mg 0.63mg 2%
Vitamin K 2.6µg 2%
Manganese 0.013mg 0.041mg 1%
Carbs 1.92g 3.7g 1%
Net carbs 1.92g 3.7g N/A
Magnesium 26mg 26mg 0%
Sugar 2.26g N/A
Trans fat 1.144g N/A
Tryptophan 0.375mg 0.232mg 0%
Threonine 1.305mg 0.772mg 0%
Isoleucine 1.465mg 0.938mg 0%
Leucine 2.509mg 1.716mg 0%
Lysine 2.179mg 1.516mg 0%
Methionine 0.71mg 0.475mg 0%
Phenylalanine 1.401mg 0.939mg 0%
Valine 1.676mg 1.187mg 0%
Histidine 0.778mg 0.546mg 0%
Omega-3 - EPA 1.26g 0.012g N/A
Omega-3 - DHA 1.747g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0.105g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
2
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
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more ProteinProtein +57.9%
Contains more WaterWater +48%
Contains more FatsFats +286.3%
Contains more CarbsCarbs +92.7%
Contains more OtherOther +160.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -89.7%
Contains more Poly. FatPolyunsaturated fat +164.7%
Contains more Mono. FatMonounsaturated fat +286.8%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.