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Roe vs. Chocolate chip cookie — In-Depth Nutrition Comparison

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A recap on differences between roe and chocolate chip cookie

  • Roe is higher in vitamin B12, selenium, vitamin B2, phosphorus, and vitamin C, yet chocolate chip cookie is higher in copper, manganese, and iron.
  • Roe covers your daily vitamin B12 needs 477% more than chocolate chip cookie.
  • Roe contains 82 times more vitamin C than chocolate chip cookie. While roe contains 16.4mg of vitamin C, chocolate chip cookie contains only 0.2mg.
  • The amount of cholesterol in chocolate chip cookie is lower.
  • The glycemic index of roe is lower.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Cookies, chocolate chip, prepared from recipe, made with butter.

Infographic

Roe vs Chocolate chip cookie 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 39% 11% 20% 93% 129% 26% 43% 44% 86% 61%
Contains more PotassiumPotassium +28.1%
Contains more ZincZinc +36.2%
Contains more PhosphorusPhosphorus +415%
Contains less SodiumSodium -65.7%
Contains more SeleniumSelenium +361.6%
Contains more MagnesiumMagnesium +111.5%
Contains more CalciumCalcium +35.7%
Contains more IronIron +222.1%
Contains more CopperCopper +201.6%
Contains more ManganeseManganese +5000%

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
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 0.67% 46% 0% 0% 46% 41% 26% 16% 19% 10% 0% 25% 0%
Contains more Vitamin CVitamin C +8100%
Contains more Vitamin B1Vitamin B1 +50.5%
Contains more Vitamin B2Vitamin B2 +436.2%
Contains more Vitamin B3Vitamin B3 +60.6%
Contains more Vitamin B5Vitamin B5 +345.6%
Contains more Vitamin B6Vitamin B6 +120.2%
Contains more Vitamin B12Vitamin B12 +14325%
Contains more FolateFolate +178.8%
Contains more Vitamin AVitamin A +52.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
6% 28% 58% 6% 2%
Protein: 5.7 g
Fats: 28.4 g
Carbs: 58.2 g
Water: 5.7 g
Other: 2 g
Contains more ProteinProtein +402.1%
Contains more WaterWater +928.6%
Contains more OtherOther +30%
Contains more FatsFats +245.1%
Contains more CarbsCarbs +2931.3%

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
52% 31% 17%
Saturated fat: Sat. Fat 14.071 g
Monounsaturated fat: Mono. Fat 8.241 g
Polyunsaturated fat: Poly. Fat 4.541 g
Contains less Sat. FatSaturated fat -86.7%
Contains more Mono. FatMonounsaturated fat +287.1%
Contains more Poly. FatPolyunsaturated fat +33.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Chocolate chip cookie DV% diff.
Vitamin B12 11.54µg 0.08µg 478%
Cholesterol 479mg 70mg 136%
Selenium 51.7µg 11.2µg 74%
Phosphorus 515mg 100mg 59%
Vitamin B2 0.949mg 0.177mg 59%
Saturated fat 1.866g 14.071g 55%
Protein 28.62g 5.7g 46%
Fats 8.23g 28.4g 31%
Copper 0.128mg 0.386mg 29%
Manganese 0.013mg 0.663mg 28%
Iron 0.77mg 2.48mg 21%
Carbs 1.92g 58.2g 19%
Vitamin B5 1.154mg 0.259mg 18%
Vitamin C 16.4mg 0.2mg 18%
Folate 92µg 33µg 15%
Monounsaturated fat 2.129g 8.241g 15%
Calories 204kcal 488kcal 14%
Sodium 117mg 341mg 10%
Vitamin B6 0.185mg 0.084mg 8%
Vitamin B1 0.277mg 0.184mg 8%
Polyunsaturated fat 3.404g 4.541g 8%
Magnesium 26mg 55mg 7%
Vitamin B3 2.192mg 1.365mg 5%
Vitamin A 91µg 139µg 5%
Zinc 1.28mg 0.94mg 3%
Potassium 283mg 221mg 2%
Calcium 28mg 38mg 1%
Net carbs 1.92g 58.2g N/A
Tryptophan 0.375mg 0.072mg 0%
Threonine 1.305mg 0.191mg 0%
Isoleucine 1.465mg 0.224mg 0%
Leucine 2.509mg 0.391mg 0%
Lysine 2.179mg 0.214mg 0%
Methionine 0.71mg 0.106mg 0%
Phenylalanine 1.401mg 0.27mg 0%
Valine 1.676mg 0.279mg 0%
Histidine 0.778mg 0.123mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0.003g N/A
Omega-3 - DPA 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Chocolate chip cookie
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
18%
Chocolate chip cookie
Minerals Daily Need Coverage Score
68%
Roe
55%
Chocolate chip cookie

Comparison summary

Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 224mg)
Which food is lower in Saturated fat?
Roe
Roe is lower in Saturated fat (difference - 12.205g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 23)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Chocolate chip cookie
Chocolate chip cookie is lower in Cholesterol (difference - 409mg)
Which food is cheaper?
Chocolate chip cookie
Chocolate chip cookie is cheaper (difference - $100)
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.

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. Chocolate chip cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172808/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.