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Roe vs. Atlantic Mackerel — In-Depth Nutrition Comparison

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Summary of differences between roe and atlantic Mackerel

  • Roe has more vitamin B12, vitamin B2, phosphorus, folate, vitamin C, and selenium; however, atlantic Mackerel is higher in vitamin B3, vitamin B6, and magnesium.
  • Roe covers your daily need for cholesterol, 136% more than atlantic Mackerel.
  • Roe has 92 times more folate than atlantic Mackerel. While roe has 92µg of folate, atlantic Mackerel has only 1µg.
  • Atlantic Mackerel has less cholesterol.

These are the specific foods used in this comparison Fish, roe, mixed species, cooked, dry heat and Fish, mackerel, Atlantic, raw.

Infographic

Roe vs Atlantic Mackerel 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 54% 3.6% 28% 61% 24% 17% 93% 12% 2% 241%
Contains more CalciumCalcium +133.3%
Contains more CopperCopper +75.3%
Contains more ZincZinc +103.2%
Contains more PhosphorusPhosphorus +137.3%
Contains more SeleniumSelenium +17.2%
Contains more MagnesiumMagnesium +192.3%
Contains more PotassiumPotassium +11%
Contains more IronIron +111.7%
Contains less SodiumSodium -23.1%
Contains more ManganeseManganese +15.4%

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
7
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 1.3% 17% 30% 242% 44% 72% 170% 51% 92% 1089% 13% 0.75% 35%
Contains more Vitamin CVitamin C +4000%
Contains more Vitamin AVitamin A +82%
Contains more Vitamin B1Vitamin B1 +57.4%
Contains more Vitamin B2Vitamin B2 +204.2%
Contains more Vitamin B5Vitamin B5 +34.8%
Contains more Vitamin B12Vitamin B12 +32.5%
Contains more FolateFolate +9100%
Contains more Vitamin B3Vitamin B3 +314.2%
Contains more Vitamin B6Vitamin B6 +115.7%

All nutrients comparison - raw data values

Nutrient Roe Atlantic Mackerel DV% diff.
Cholesterol 479mg 70mg 136%
Vitamin B12 11.54µg 8.71µg 118%
Vitamin D 16.1µg 81%
Vitamin D 643IU 80%
Vitamin B2 0.949mg 0.312mg 49%
Vitamin B3 2.192mg 9.08mg 43%
Phosphorus 515mg 217mg 43%
Folate 92µg 1µg 23%
Protein 28.62g 18.6g 20%
Vitamin C 16.4mg 0.4mg 18%
Vitamin B6 0.185mg 0.399mg 16%
Selenium 51.7µg 44.1µg 14%
Magnesium 26mg 76mg 12%
Choline 65mg 12%
Iron 0.77mg 1.63mg 11%
Vitamin E 1.52mg 10%
Fats 8.23g 13.89g 9%
Vitamin B1 0.277mg 0.176mg 8%
Monounsaturated fat 2.129g 5.456g 8%
Saturated fat 1.866g 3.257g 6%
Zinc 1.28mg 0.63mg 6%
Copper 0.128mg 0.073mg 6%
Vitamin B5 1.154mg 0.856mg 6%
Vitamin A 91µg 50µg 5%
Vitamin K 5µg 4%
Calcium 28mg 12mg 2%
Sodium 117mg 90mg 1%
Potassium 283mg 314mg 1%
Carbs 1.92g 0g 1%
Calories 204kcal 205kcal 0%
Net carbs 1.92g 0g N/A
Manganese 0.013mg 0.015mg 0%
Polyunsaturated fat 3.404g 3.35g 0%
Tryptophan 0.375mg 0.208mg 0%
Threonine 1.305mg 0.815mg 0%
Isoleucine 1.465mg 0.857mg 0%
Leucine 2.509mg 1.512mg 0%
Lysine 2.179mg 1.708mg 0%
Methionine 0.71mg 0.551mg 0%
Phenylalanine 1.401mg 0.726mg 0%
Valine 1.676mg 0.958mg 0%
Histidine 0.778mg 0.548mg 0%
Omega-3 - EPA 1.26g 0.898g N/A
Omega-3 - DHA 1.747g 1.401g N/A
Omega-3 - DPA 0.105g 0.212g 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
19% 14% 64% 4%
Protein: 18.6 g
Fats: 13.89 g
Carbs: 0 g
Water: 63.55 g
Other: 3.96 g
Contains more ProteinProtein +53.9%
Contains more CarbsCarbs +∞%
Contains more FatsFats +68.8%
Contains more OtherOther +52.3%
~equal in Water ~63.55g

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
27% 45% 28%
Saturated fat: Sat. Fat 3.257 g
Monounsaturated fat: Mono. Fat 5.456 g
Polyunsaturated fat: Poly. Fat 3.35 g
Contains less Sat. FatSaturated fat -42.7%
Contains more Mono. FatMonounsaturated fat +156.3%
~equal in Polyunsaturated fat ~3.35g

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. Atlantic Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175119/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.