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Roe vs. Brussels sprouts — In-Depth Nutrition Comparison

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A recap on differences between roe and Brussels sprouts

  • Roe is higher in vitamin B12, selenium, vitamin B2, phosphorus, vitamin B5, and vitamin B1, yet Brussels sprouts are higher in vitamin C, fiber, and manganese.
  • Roe covers your daily vitamin B12 needs 481% more than Brussels sprouts.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Brussels sprouts, raw.

Infographic

Roe vs Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +13%
Contains more CopperCopper +82.9%
Contains more ZincZinc +204.8%
Contains more PhosphorusPhosphorus +646.4%
Contains more SeleniumSelenium +3131.3%
Contains more CalciumCalcium +50%
Contains more PotassiumPotassium +37.5%
Contains more IronIron +81.8%
Contains less SodiumSodium -78.6%
Contains more ManganeseManganese +2492.3%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin AVitamin A +139.5%
Contains more Vitamin B1Vitamin B1 +99.3%
Contains more Vitamin B2Vitamin B2 +954.4%
Contains more Vitamin B3Vitamin B3 +194.2%
Contains more Vitamin B5Vitamin B5 +273.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +50.8%
Contains more Vitamin CVitamin C +418.3%
Contains more Vitamin B6Vitamin B6 +18.4%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Roe Brussels sprouts DV% diff.
Polyunsaturated fat 3.404g 153g 997%
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Vitamin K 177µg 148%
Selenium 51.7µg 1.6µg 91%
Vitamin C 16.4mg 85mg 76%
Vitamin B2 0.949mg 0.09mg 66%
Phosphorus 515mg 69mg 64%
Protein 28.62g 3.38g 50%
Vitamin B5 1.154mg 0.309mg 17%
Fiber 0g 3.8g 15%
Manganese 0.013mg 0.337mg 14%
Fats 8.23g 0.3g 12%
Vitamin B1 0.277mg 0.139mg 12%
Vitamin B3 2.192mg 0.745mg 9%
Saturated fat 1.866g 0.062g 8%
Folate 92µg 61µg 8%
Calories 204kcal 43kcal 8%
Iron 0.77mg 1.4mg 8%
Zinc 1.28mg 0.42mg 8%
Vitamin E 0.88mg 6%
Vitamin A 91µg 38µg 6%
Copper 0.128mg 0.07mg 6%
Monounsaturated fat 2.129g 0.023g 5%
Sodium 117mg 25mg 4%
Vitamin B6 0.185mg 0.219mg 3%
Potassium 283mg 389mg 3%
Choline 19.1mg 3%
Carbs 1.92g 8.95g 2%
Fructose 0.93g 1%
Calcium 28mg 42mg 1%
Magnesium 26mg 23mg 1%
Net carbs 1.92g 5.15g N/A
Sugar 2.2g N/A
Tryptophan 0.375mg 0.037mg 0%
Threonine 1.305mg 0.12mg 0%
Isoleucine 1.465mg 0.132mg 0%
Leucine 2.509mg 0.152mg 0%
Lysine 2.179mg 0.154mg 0%
Methionine 0.71mg 0.032mg 0%
Phenylalanine 1.401mg 0.098mg 0%
Valine 1.676mg 0.155mg 0%
Histidine 0.778mg 0.076mg 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

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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +746.7%
Contains more FatsFats +2643.3%
Contains more OtherOther +89.8%
Contains more CarbsCarbs +366.1%
Contains more WaterWater +46.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
1
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +9156.5%
Contains less Sat. FatSaturated fat -96.7%
Contains more Poly. FatPolyunsaturated fat +4394.7%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.