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Roe vs. Chicken sandwich — In-Depth Nutrition Comparison

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How are roe and chicken sandwich different?

  • Roe is higher in vitamin B12, selenium, vitamin B2, phosphorus, and vitamin C; however, chicken sandwich is richer in vitamin B3, vitamin B6, and iron.
  • Daily need coverage for vitamin B12 for roe is 475% higher.
  • Roe contains 21 times more vitamin C than chicken sandwich. While roe contains 16.4mg of vitamin C, chicken sandwich contains only 0.8mg.
  • Chicken sandwich has less cholesterol.
  • Roe has a lower glycemic index (27) than chicken sandwich (74).

Fish, roe, mixed species, cooked, dry heat and Fast foods, chicken fillet sandwich, plain with pickles are the varieties used in this article.

Infographic

Roe vs Chicken sandwich infographic
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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
6
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 17% 17% 22% 66% 22% 17% 79% 98% 29% 109%
Contains more PotassiumPotassium +15.5%
Contains more CopperCopper +91%
Contains more ZincZinc +109.8%
Contains more PhosphorusPhosphorus +178.4%
Contains less SodiumSodium -84.5%
Contains more SeleniumSelenium +159.8%
Contains more CalciumCalcium +107.1%
Contains more IronIron +129.9%
Contains more ManganeseManganese +1584.6%
~equal in Magnesium ~24mg

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 2.7% 1% 48% 1.5% 58% 69% 145% 72% 88% 16% 21% 35% 19%
Contains more Vitamin CVitamin C +1950%
Contains more Vitamin AVitamin A +2933.3%
Contains more Vitamin B1Vitamin B1 +20.4%
Contains more Vitamin B2Vitamin B2 +216.3%
Contains more Vitamin B12Vitamin B12 +8776.9%
Contains more FolateFolate +95.7%
Contains more Vitamin B3Vitamin B3 +252.2%
Contains more Vitamin B6Vitamin B6 +107%
~equal in Vitamin B5 ~1.2mg

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
16% 11% 21% 49% 3%
Protein: 16.28 g
Fats: 11.19 g
Carbs: 20.89 g
Water: 48.94 g
Other: 2.7 g
Contains more ProteinProtein +75.8%
Contains more WaterWater +19.8%
Contains more FatsFats +36%
Contains more CarbsCarbs +988%
~equal in Other ~2.7g

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
22% 46% 32%
Saturated fat: Sat. Fat 2.123 g
Monounsaturated fat: Mono. Fat 4.481 g
Polyunsaturated fat: Poly. Fat 3.177 g
Contains less Sat. FatSaturated fat -12.1%
Contains more Mono. FatMonounsaturated fat +110.5%
~equal in Polyunsaturated fat ~3.177g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Chicken sandwich DV% diff.
Vitamin B12 11.54µg 0.13µg 475%
Cholesterol 479mg 35mg 148%
Selenium 51.7µg 19.9µg 58%
Vitamin B2 0.949mg 0.3mg 50%
Phosphorus 515mg 185mg 47%
Vitamin B3 2.192mg 7.72mg 35%
Sodium 117mg 753mg 28%
Protein 28.62g 16.28g 25%
Vitamin C 16.4mg 0.8mg 17%
Vitamin E 2.41mg 16%
Vitamin B6 0.185mg 0.383mg 15%
Iron 0.77mg 1.77mg 13%
Folate 92µg 47µg 11%
Vitamin A 91µg 3µg 10%
Manganese 0.013mg 0.219mg 9%
Copper 0.128mg 0.067mg 7%
Vitamin K 8.5µg 7%
Starch 16.5g 7%
Zinc 1.28mg 0.61mg 6%
Fiber 0g 1.4g 6%
Choline 35.3mg 6%
Monounsaturated fat 2.129g 4.481g 6%
Carbs 1.92g 20.89g 6%
Fats 8.23g 11.19g 5%
Vitamin B1 0.277mg 0.23mg 4%
Calcium 28mg 58mg 3%
Polyunsaturated fat 3.404g 3.177g 2%
Calories 204kcal 250kcal 2%
Saturated fat 1.866g 2.123g 1%
Fructose 0.97g 1%
Vitamin B5 1.154mg 1.2mg 1%
Vitamin D 0.1µg 1%
Potassium 283mg 245mg 1%
Vitamin D 5IU 1%
Net carbs 1.92g 19.49g N/A
Magnesium 26mg 24mg 0%
Sugar 3.64g N/A
Trans fat 0.03g N/A
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 1.26g 0.003g N/A
Omega-3 - DHA 1.747g 0.003g N/A
Omega-3 - ALA 0.197g N/A
Omega-3 - DPA 0.105g 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.008g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 2.884g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Chicken sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
157%
Roe
44%
Chicken sandwich
Minerals Daily Need Coverage Score
68%
Roe
48%
Chicken sandwich

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 636mg)
Which food is lower in Saturated fat?
Roe
Roe is lower in Saturated fat (difference - 0.257g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 47)
Which food is lower in Cholesterol?
Chicken sandwich
Chicken sandwich is lower in Cholesterol (difference - 444mg)
Which food is cheaper?
Chicken sandwich
Chicken sandwich is cheaper (difference - $100)
Which food is richer in minerals?
?
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.
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. Chicken sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170295/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.