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  6. Roe vs. Cream cheese

Roe vs. Cream cheese — In-Depth Nutrition Comparison

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The main differences between Roe and Cream cheese

  • Roe is richer in Vitamin B12, Selenium, Phosphorus, Vitamin B2, Vitamin B1, Folate, and Vitamin C, yet Cream cheese is richer in Vitamin A RAE.
  • Daily need coverage for Vitamin B12 from Roe is 472% higher.
  • Cream cheese contains less Cholesterol.

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

Infographic

Roe vs Cream cheese 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
9
:
1
Cream cheese
Cream cheese
Contains more Iron +600%
Contains more Magnesium +188.9%
Contains more Phosphorus +381.3%
Contains more Potassium +114.4%
Contains less Sodium -62.7%
Contains more Zinc +156%
Contains more Copper +611.1%
Contains more Manganese +18.2%
Contains more Selenium +501.2%
Contains more Calcium +246.4%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Cream cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 5% 7% 46% 12% 41% 14% 6% 2% 47%
Contains more Iron +600%
Contains more Magnesium +188.9%
Contains more Phosphorus +381.3%
Contains more Potassium +114.4%
Contains less Sodium -62.7%
Contains more Zinc +156%
Contains more Copper +611.1%
Contains more Manganese +18.2%
Contains more Selenium +501.2%
Contains more Calcium +246.4%

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
8
:
4
Cream cheese
Cream cheese
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1104.3%
Contains more Vitamin B2 +312.6%
Contains more Vitamin B3 +2308.8%
Contains more Vitamin B5 +123.2%
Contains more Vitamin B6 +230.4%
Contains more Folate +922.2%
Contains more Vitamin B12 +5145.5%
Contains more Vitamin A +266.7%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Cream cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 67% 18% 0% 0% 6% 54% 2% 32% 13% 7% 28% 6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1104.3%
Contains more Vitamin B2 +312.6%
Contains more Vitamin B3 +2308.8%
Contains more Vitamin B5 +123.2%
Contains more Vitamin B6 +230.4%
Contains more Folate +922.2%
Contains more Vitamin B12 +5145.5%
Contains more Vitamin A +266.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
:
2
Cream cheese
Cream cheese
Contains more Protein +365.4%
Contains more Water +11.4%
Contains more Other +104.7%
Contains more Fats +318.5%
Contains more Carbs +187.5%
Roe
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
Cream cheese
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more Protein +365.4%
Contains more Water +11.4%
Contains more Other +104.7%
Contains more Fats +318.5%
Contains more Carbs +187.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
:
1
Cream cheese
Cream cheese
Contains less Saturated Fat -90.8%
Contains more Polyunsaturated fat +129.5%
Contains more Monounsaturated Fat +318.4%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Cream cheese
66% 29% 5%
Saturated Fat: 20.213 g
Monounsaturated Fat: 8.907 g
Polyunsaturated fat: 1.483 g
Contains less Saturated Fat -90.8%
Contains more Polyunsaturated fat +129.5%
Contains more Monounsaturated Fat +318.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Cream cheese Opinion
Net carbs 1.92g 5.52g Cream cheese
Protein 28.62g 6.15g Roe
Fats 8.23g 34.44g Cream cheese
Carbs 1.92g 5.52g Cream cheese
Calories 204kcal 350kcal Cream cheese
Starch 0.35g Cream cheese
Sugar 3.76g Roe
Calcium 28mg 97mg Cream cheese
Iron 0.77mg 0.11mg Roe
Magnesium 26mg 9mg Roe
Phosphorus 515mg 107mg Roe
Potassium 283mg 132mg Roe
Sodium 117mg 314mg Roe
Zinc 1.28mg 0.5mg Roe
Copper 0.128mg 0.018mg Roe
Manganese 0.013mg 0.011mg Roe
Selenium 51.7µg 8.6µg Roe
Vitamin A 303IU 1111IU Cream cheese
Vitamin A RAE 91µg 308µg Cream cheese
Vitamin E 0.86mg Cream cheese
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0.023mg Roe
Vitamin B2 0.949mg 0.23mg Roe
Vitamin B3 2.192mg 0.091mg Roe
Vitamin B5 1.154mg 0.517mg Roe
Vitamin B6 0.185mg 0.056mg Roe
Folate 92µg 9µg Roe
Vitamin B12 11.54µg 0.22µg Roe
Vitamin K 2.1µg Cream cheese
Tryptophan 0.375mg 0.069mg Roe
Threonine 1.305mg 0.233mg Roe
Isoleucine 1.465mg 0.324mg Roe
Leucine 2.509mg 0.657mg Roe
Lysine 2.179mg 0.567mg Roe
Methionine 0.71mg 0.191mg Roe
Phenylalanine 1.401mg 0.291mg Roe
Valine 1.676mg 0.395mg Roe
Histidine 0.778mg 0.175mg Roe
Cholesterol 479mg 101mg Cream cheese
Saturated Fat 1.866g 20.213g Roe
Omega-3 - DHA 1.747g 0g Roe
Omega-3 - EPA 1.26g 0.01g Roe
Omega-3 - DPA 0.105g 0.02g Roe
Monounsaturated Fat 2.129g 8.907g Cream cheese
Polyunsaturated fat 3.404g 1.483g Roe
Omega-6 - Eicosadienoic acid 0.007g Cream cheese
Omega-6 - Linoleic acid 0.807g Cream cheese
Omega-6 - Gamma-linoleic acid 0.002g Cream cheese
Omega-3 - ALA 0.125g Cream cheese
Omega-3 - Eicosatrienoic acid 0.002g Cream cheese
Omega-6 - Dihomo-gamma-linoleic acid 0.036g Cream cheese

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Cream cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
169%
Roe
19%
Cream cheese
Minerals Daily Need Coverage Score
68%
Roe
21%
Cream cheese

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 3.76g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 197mg)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 18.347g)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Cream cheese
Cream cheese is lower in Cholesterol (difference - 378mg)
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 27)
Which food is cheaper?
Cream cheese
Cream cheese is cheaper (difference - $97)

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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.