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Roe vs Chinook salmon - In-Depth Nutrition Comparison

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What are the differences between Roe and Chinook salmon?

  • Roe is higher in Vitamin B12, Vitamin B2, Phosphorus, Vitamin B1, Folate, and Vitamin C, yet Chinook salmon is higher in Vitamin B3, Magnesium, and Vitamin B6.
  • Roe's daily need coverage for Vitamin B12 is 361% more.
  • Roe has 6 times more Vitamin B1 than Chinook salmon. While Roe has 0.277mg of Vitamin B1, Chinook salmon has only 0.044mg.
  • The amount of Cholesterol in Chinook salmon is lower.

We used Fish, roe, mixed species, cooked, dry heat and Fish, salmon, chinook, cooked, dry heat types in this article.

Infographic

Roe vs Chinook salmon 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Phosphorus +38.8%
Contains more Zinc +128.6%
Contains more Copper +141.5%
Contains more Iron +18.2%
Contains more Magnesium +369.2%
Contains more Potassium +78.4%
Contains less Sodium -48.7%
Equal in Calcium - 28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 35% 88% 159% 45% 8% 16% 18%
Contains more Phosphorus +38.8%
Contains more Zinc +128.6%
Contains more Copper +141.5%
Contains more Iron +18.2%
Contains more Magnesium +369.2%
Contains more Potassium +78.4%
Contains less Sodium -48.7%
Equal in Calcium - 28

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
6
:
Contains more Vitamin C +300%
Contains more Vitamin B1 +529.5%
Contains more Vitamin B2 +516.2%
Contains more Vitamin B5 +33.4%
Contains more Folate +162.9%
Contains more Vitamin B12 +302.1%
Contains more Vitamin A +63.7%
Contains more Vitamin B3 +358.3%
Contains more Vitamin B6 +149.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 0% 0% 14% 11% 36% 189% 52% 107% 27% 359% 0%
Contains more Vitamin C +300%
Contains more Vitamin B1 +529.5%
Contains more Vitamin B2 +516.2%
Contains more Vitamin B5 +33.4%
Contains more Folate +162.9%
Contains more Vitamin B12 +302.1%
Contains more Vitamin A +63.7%
Contains more Vitamin B3 +358.3%
Contains more Vitamin B6 +149.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Roe Chinook salmon
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Roe Chinook salmon Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 25.72g Roe
Fats 8.23g 13.38g Chinook salmon
Carbs 1.92g 0g Roe
Calories 204kcal 231kcal Chinook salmon
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 28mg 28mg
Iron 0.77mg 0.91mg Chinook salmon
Magnesium 26mg 122mg Chinook salmon
Phosphorus 515mg 371mg Roe
Potassium 283mg 505mg Chinook salmon
Sodium 117mg 60mg Chinook salmon
Zinc 1.28mg 0.56mg Roe
Copper 0.128mg 0.053mg Roe
Vitamin A 303IU 496IU Chinook salmon
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 16.4mg 4.1mg Roe
Vitamin B1 0.277mg 0.044mg Roe
Vitamin B2 0.949mg 0.154mg Roe
Vitamin B3 2.192mg 10.045mg Chinook salmon
Vitamin B5 1.154mg 0.865mg Roe
Vitamin B6 0.185mg 0.462mg Chinook salmon
Folate 92µg 35µg Roe
Vitamin B12 11.54µg 2.87µg Roe
Vitamin K µg µg
Tryptophan 0.375mg 0.288mg Roe
Threonine 1.305mg 1.127mg Roe
Isoleucine 1.465mg 1.185mg Roe
Leucine 2.509mg 2.09mg Roe
Lysine 2.179mg 2.362mg Chinook salmon
Methionine 0.71mg 0.761mg Chinook salmon
Phenylalanine 1.401mg 1.004mg Roe
Valine 1.676mg 1.325mg Roe
Histidine 0.778mg 0.757mg Roe
Cholesterol 479mg 85mg Chinook salmon
Trans Fat g g
Saturated Fat 1.866g 3.214g Roe
Monounsaturated Fat 2.129g 5.742g Chinook salmon
Polyunsaturated fat 3.404g 2.662g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Chinook salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
169
Roe
68
Chinook salmon
Mineral Summary Score
49
Roe
47
Chinook salmon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
172%
Roe
154%
Chinook salmon
Carbohydrates
2%
Roe
0%
Chinook salmon
Fats
38%
Roe
62%
Chinook salmon

Comparison summary

Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 1.348g)
Which food contains less Sodium?
Chinook salmon
Chinook salmon contains less Sodium (difference - 57mg)
Which food is lower in Cholesterol?
Chinook salmon
Chinook salmon is lower in Cholesterol (difference - 394mg)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 27)
Which food is cheaper?
Chinook salmon
Chinook salmon is cheaper (difference - $85)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.