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Roe vs. Bean raw — In-Depth Nutrition Comparison

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How are roe and bean raw different?

  • Roe is higher in vitamin B12, vitamin B2, and selenium; however, bean raw is richer in folate, copper, fiber, iron, manganese, and vitamin B1.
  • Daily need coverage for vitamin B12 for roe is 481% higher.

Fish, roe, mixed species, cooked, dry heat and Beans, pinto, mature seeds, raw are the varieties used in this article.

Infographic

Roe vs Bean raw 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
2
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 126% 34% 123% 190% 298% 62% 176% 1.6% 150% 152%
Contains more PhosphorusPhosphorus +25.3%
Contains more SeleniumSelenium +85.3%
Contains more MagnesiumMagnesium +576.9%
Contains more CalciumCalcium +303.6%
Contains more PotassiumPotassium +392.2%
Contains more IronIron +558.4%
Contains more CopperCopper +597.7%
Contains more ZincZinc +78.1%
Contains less SodiumSodium -89.7%
Contains more ManganeseManganese +8730.8%

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
6
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 21% 0% 4.2% 0% 178% 49% 22% 47% 109% 0% 14% 394% 36%
Contains more Vitamin CVitamin C +160.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +347.6%
Contains more Vitamin B3Vitamin B3 +86.7%
Contains more Vitamin B5Vitamin B5 +47%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +157.4%
Contains more Vitamin B6Vitamin B6 +156.2%
Contains more FolateFolate +470.7%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
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
21% 63% 11% 3%
Protein: 21.42 g
Fats: 1.23 g
Carbs: 62.55 g
Water: 11.33 g
Other: 3.47 g
Contains more ProteinProtein +33.6%
Contains more FatsFats +569.1%
Contains more WaterWater +417.5%
Contains more CarbsCarbs +3157.8%
Contains more OtherOther +33.5%

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% 26% 47%
Saturated fat: Sat. Fat 0.235 g
Monounsaturated fat: Mono. Fat 0.229 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains more Mono. FatMonounsaturated fat +829.7%
Contains more Poly. FatPolyunsaturated fat +736.4%
Contains less Sat. FatSaturated fat -87.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Bean raw DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Folate 92µg 525µg 108%
Copper 0.128mg 0.893mg 85%
Fiber 0g 15.5g 62%
Vitamin B2 0.949mg 0.212mg 57%
Iron 0.77mg 5.07mg 54%
Manganese 0.013mg 1.148mg 49%
Selenium 51.7µg 27.9µg 43%
Magnesium 26mg 176mg 36%
Vitamin B1 0.277mg 0.713mg 36%
Potassium 283mg 1393mg 33%
Vitamin B6 0.185mg 0.474mg 22%
Polyunsaturated fat 3.404g 0.407g 20%
Carbs 1.92g 62.55g 20%
Phosphorus 515mg 411mg 15%
Protein 28.62g 21.42g 14%
Starch 34.17g 14%
Choline 66.2mg 12%
Fats 8.23g 1.23g 11%
Vitamin C 16.4mg 6.3mg 11%
Vitamin A 91µg 0µg 10%
Zinc 1.28mg 2.28mg 9%
Calcium 28mg 113mg 9%
Saturated fat 1.866g 0.235g 7%
Calories 204kcal 347kcal 7%
Vitamin B5 1.154mg 0.785mg 7%
Vitamin B3 2.192mg 1.174mg 6%
Vitamin K 5.6µg 5%
Sodium 117mg 12mg 5%
Monounsaturated fat 2.129g 0.229g 5%
Vitamin E 0.21mg 1%
Net carbs 1.92g 47.05g N/A
Sugar 2.11g N/A
Tryptophan 0.375mg 0.237mg 0%
Threonine 1.305mg 0.81mg 0%
Isoleucine 1.465mg 0.871mg 0%
Leucine 2.509mg 1.558mg 0%
Lysine 2.179mg 1.356mg 0%
Methionine 0.71mg 0.259mg 0%
Phenylalanine 1.401mg 1.095mg 0%
Valine 1.676mg 0.998mg 0%
Histidine 0.778mg 0.556mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - DPA 0.105g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Bean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
157%
Roe
67%
Bean raw
Minerals Daily Need Coverage Score
68%
Roe
131%
Bean raw

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 2.11g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 6)
Which food is lower in Cholesterol?
Bean raw
Bean raw is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Bean raw
Bean raw contains less Sodium (difference - 105mg)
Which food is lower in Saturated fat?
Bean raw
Bean raw is lower in Saturated fat (difference - 1.631g)
Which food is cheaper?
Bean raw
Bean raw is cheaper (difference - $98.5)
Which food is richer in minerals?
Bean raw
Bean raw is relatively richer in minerals
Which food is richer in vitamins?
?
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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175199/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.