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Roe vs Atlantic mackerel - In-Depth Nutrition Comparison

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The main differences between Roe and Atlantic mackerel

  • Roe is richer in Vitamin B2, Phosphorus, Folate and Vitamin C, yet Atlantic mackerel is richer in Vitamin B12, Vitamin B3, Vitamin B6 and Magnesium.
  • Daily need coverage for Vitamin B12 from Atlantic mackerel is 311% higher.
  • Roe contains 46 times more Folate than Atlantic mackerel. Roe contains 92µg of Folate, while Atlantic mackerel contains 2µg.
  • Atlantic mackerel contains less Cholesterol.

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Fish, mackerel, Atlantic, cooked, dry heat.

Infographic

Roe vs Atlantic mackerel 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
Roe
4
:
Contains more Calcium +86.7%
Contains more Copper +36.2%
Contains more Zinc +36.2%
Contains more Phosphorus +85.3%
Contains more Iron +103.9%
Contains more Potassium +41.7%
Contains more Magnesium +273.1%
Contains less Sodium -29.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 9% 25% 19% 43% 35% 221% 16%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 59% 5% 36% 70% 32% 26% 120% 11%
Contains more Calcium +86.7%
Contains more Copper +36.2%
Contains more Zinc +36.2%
Contains more Phosphorus +85.3%
Contains more Iron +103.9%
Contains more Potassium +41.7%
Contains more Magnesium +273.1%
Contains less Sodium -29.1%

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
Roe
6
:
Contains more Vitamin C +4000%
Contains more Vitamin A +68.3%
Contains more Vitamin B1 +74.2%
Contains more Vitamin B2 +130.3%
Contains more Vitamin B5 +16.6%
Contains more Folate +4500%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B6 +148.6%
Contains more Vitamin B12 +64.6%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 11% 0% 0% 40% 96% 129% 60% 107% 2375% 0% 2%
Contains more Vitamin C +4000%
Contains more Vitamin A +68.3%
Contains more Vitamin B1 +74.2%
Contains more Vitamin B2 +130.3%
Contains more Vitamin B5 +16.6%
Contains more Folate +4500%
Contains more Vitamin B3 +212.5%
Contains more Vitamin B6 +148.6%
Contains more Vitamin B12 +64.6%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
169
Roe
235
Atlantic mackerel
Mineral Summary Score
49
Roe
44
Atlantic mackerel

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 the food
Protein
172%
Roe
143%
Atlantic mackerel
Carbohydrates
2%
Roe
0%
Atlantic mackerel
Fats
38%
Roe
82%
Atlantic mackerel

Comparison summary table

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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Roe Atlantic mackerel
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 is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 2.31g)
Which food is lower in Cholesterol?
Atlantic mackerel
Atlantic mackerel is lower in Cholesterol (difference - 404mg)
Which food contains less Sodium?
Atlantic mackerel
Atlantic mackerel contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Atlantic mackerel
Atlantic mackerel is lower in glycemic index (difference - 27)
Which food is cheaper?
Atlantic mackerel
Atlantic mackerel is cheaper (difference - $93)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Roe Atlantic mackerel Opinion
Calories 204 262 Atlantic mackerel
Protein 28.62 23.85 Roe
Fats 8.23 17.81 Atlantic mackerel
Vitamin C 16.4 0.4 Roe
Carbs 1.92 0 Roe
Cholesterol 479 75 Atlantic mackerel
Vitamin D
Iron 0.77 1.57 Atlantic mackerel
Calcium 28 15 Roe
Potassium 283 401 Atlantic mackerel
Magnesium 26 97 Atlantic mackerel
Sugars
Fiber 0 0
Copper 0.128 0.094 Roe
Zinc 1.28 0.94 Roe
Starch
Phosphorus 515 278 Roe
Sodium 117 83 Atlantic mackerel
Vitamin A 303 180 Roe
Vitamin E
Vitamin D
Vitamin B1 0.277 0.159 Roe
Vitamin B2 0.949 0.412 Roe
Vitamin B3 2.192 6.85 Atlantic mackerel
Vitamin B5 1.154 0.99 Roe
Vitamin B6 0.185 0.46 Atlantic mackerel
Vitamin B12 11.54 19 Atlantic mackerel
Vitamin K
Folate 92 2 Roe
Trans Fat
Saturated Fat 1.866 4.176 Roe
Monounsaturated Fat 2.129 7.006 Atlantic mackerel
Polyunsaturated fat 3.404 4.3 Atlantic mackerel
Tryptophan 0.375 0.267 Roe
Threonine 1.305 1.045 Roe
Isoleucine 1.465 1.099 Roe
Leucine 2.509 1.938 Roe
Lysine 2.179 2.19 Atlantic mackerel
Methionine 0.71 0.706 Roe
Phenylalanine 1.401 0.931 Roe
Valine 1.676 1.228 Roe
Histidine 0.778 0.702 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 of the foods presented on this page can be found below.

  1. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Atlantic mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.