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Roe vs. Beef broiled — In-Depth Nutrition Comparison

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A recap on differences between roe and beef broiled

  • Roe is higher in vitamin B12, vitamin B2, selenium, phosphorus, and folate, yet beef broiled is higher in zinc, iron, and vitamin B3.
  • Roe covers your daily vitamin B12 needs 371% more than beef broiled.
  • Roe contains 10 times more folate than beef broiled. While roe contains 92µg of folate, beef broiled contains only 9µg.
  • The amount of cholesterol in beef broiled is lower.
  • The glycemic index of beef broiled is lower.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Beef, ground, 85% lean meat / 15% fat, patty, cooked, broiled.

Infographic

Roe vs Beef broiled 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 15% 5.4% 28% 98% 28% 172% 85% 9.4% 1.6% 117%
Contains more MagnesiumMagnesium +23.8%
Contains more CalciumCalcium +55.6%
Contains more CopperCopper +50.6%
Contains more PhosphorusPhosphorus +160.1%
Contains more SeleniumSelenium +140.5%
Contains more PotassiumPotassium +12.4%
Contains more IronIron +237.7%
Contains more ZincZinc +393%
Contains less SodiumSodium -38.5%
~equal in Manganese ~0.012mg

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 0% 1% 2.4% 0% 12% 41% 101% 39% 88% 330% 3% 6.8% 45%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2933.3%
Contains more Vitamin B1Vitamin B1 +502.2%
Contains more Vitamin B2Vitamin B2 +439.2%
Contains more Vitamin B5Vitamin B5 +75.4%
Contains more Vitamin B12Vitamin B12 +337.1%
Contains more FolateFolate +922.2%
Contains more Vitamin B3Vitamin B3 +145.3%
Contains more Vitamin B6Vitamin B6 +106.5%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
26% 15% 58%
Protein: 25.93 g
Fats: 15.41 g
Carbs: 0 g
Water: 57.98 g
Other: 0.68 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +282.4%
Contains more FatsFats +87.2%
~equal in Protein ~25.93g
~equal in Water ~57.98g

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
45% 51% 4%
Saturated fat: Sat. Fat 5.895 g
Monounsaturated fat: Mono. Fat 6.668 g
Polyunsaturated fat: Poly. Fat 0.484 g
Contains less Sat. FatSaturated fat -68.3%
Contains more Poly. FatPolyunsaturated fat +603.3%
Contains more Mono. FatMonounsaturated fat +213.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Beef broiled DV% diff.
Vitamin B12 11.54µg 2.64µg 371%
Cholesterol 479mg 88mg 130%
Vitamin B2 0.949mg 0.176mg 59%
Selenium 51.7µg 21.5µg 55%
Zinc 1.28mg 6.31mg 46%
Phosphorus 515mg 198mg 45%
Iron 0.77mg 2.6mg 23%
Folate 92µg 9µg 21%
Vitamin B3 2.192mg 5.378mg 20%
Vitamin B1 0.277mg 0.046mg 19%
Polyunsaturated fat 3.404g 0.484g 19%
Saturated fat 1.866g 5.895g 18%
Vitamin C 16.4mg 0mg 18%
Choline 82.4mg 15%
Vitamin B6 0.185mg 0.382mg 15%
Monounsaturated fat 2.129g 6.668g 11%
Fats 8.23g 15.41g 11%
Vitamin A 91µg 3µg 10%
Vitamin B5 1.154mg 0.658mg 10%
Copper 0.128mg 0.085mg 5%
Protein 28.62g 25.93g 5%
Calories 204kcal 250kcal 2%
Sodium 117mg 72mg 2%
Vitamin E 0.12mg 1%
Potassium 283mg 318mg 1%
Vitamin K 1.2µg 1%
Calcium 28mg 18mg 1%
Magnesium 26mg 21mg 1%
Carbs 1.92g 0g 1%
Net carbs 1.92g 0g N/A
Vitamin D 2IU 0%
Manganese 0.013mg 0.012mg 0%
Trans fat 0.572g N/A
Tryptophan 0.375mg 0.094mg 0%
Threonine 1.305mg 0.72mg 0%
Isoleucine 1.465mg 0.822mg 0%
Leucine 2.509mg 1.45mg 0%
Lysine 2.179mg 1.54mg 0%
Methionine 0.71mg 0.478mg 0%
Phenylalanine 1.401mg 0.725mg 0%
Valine 1.676mg 0.914mg 0%
Histidine 0.778mg 0.604mg 0%
Omega-3 - EPA 1.26g 0.003g N/A
Omega-3 - DHA 1.747g 0.001g N/A
Omega-3 - ALA 0.044g N/A
Omega-3 - DPA 0.105g 0.016g N/A
Omega-6 - Gamma-linoleic acid 0.012g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Beef broiled
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
51%
Beef broiled
Minerals Daily Need Coverage Score
68%
Roe
56%
Beef broiled

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Roe
Roe is lower in Saturated fat (difference - 4.029g)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is lower in Cholesterol?
Beef broiled
Beef broiled is lower in Cholesterol (difference - 391mg)
Which food contains less Sodium?
Beef broiled
Beef broiled contains less Sodium (difference - 45mg)
Which food is lower in glycemic index?
Beef broiled
Beef broiled is lower in glycemic index (difference - 27)
Which food is cheaper?
Beef broiled
Beef broiled is cheaper (difference - $98)
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. Beef broiled - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174032/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.