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  6. Roe vs. Coconut

Roe vs. Coconut — In-Depth Nutrition Comparison

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Differences between roe and coconut

  • Roe has more vitamin B12, selenium, vitamin B2, protein, and phosphorus, while coconut has more manganese, fats, and fiber.
  • Roe's daily need coverage for vitamin B12 is 481% higher.
  • Roe has a lower glycemic index. The glycemic index of roe is 27, while the glycemic index of coconut is 59.

The food types used in this comparison are Fish, roe, mixed species, cooked, dry heat and Nuts, coconut meat, raw.

Infographic

Roe vs Coconut infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Roe
Roe
4
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 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Contains more CalciumCalcium +100%
Contains more ZincZinc +16.4%
Contains more PhosphorusPhosphorus +355.8%
Contains more SeleniumSelenium +411.9%
Contains more MagnesiumMagnesium +23.1%
Contains more PotassiumPotassium +25.8%
Contains more IronIron +215.6%
Contains more CopperCopper +239.8%
Contains less SodiumSodium -82.9%
Contains more ManganeseManganese +11438.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Roe
Roe
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Contains more Vitamin CVitamin C +397%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +319.7%
Contains more Vitamin B2Vitamin B2 +4645%
Contains more Vitamin B3Vitamin B3 +305.9%
Contains more Vitamin B5Vitamin B5 +284.7%
Contains more Vitamin B6Vitamin B6 +242.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +253.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Roe Coconut DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Saturated fat 1.866g 29.698g 127%
Selenium 51.7µg 10.1µg 76%
Vitamin B2 0.949mg 0.02mg 71%
Manganese 0.013mg 1.5mg 65%
Phosphorus 515mg 113mg 57%
Protein 28.62g 3.33g 51%
Fats 8.23g 33.49g 39%
Fiber 0g 9g 36%
Copper 0.128mg 0.435mg 34%
Iron 0.77mg 2.43mg 21%
Polyunsaturated fat 3.404g 0.366g 20%
Vitamin B1 0.277mg 0.066mg 18%
Vitamin B5 1.154mg 0.3mg 17%
Folate 92µg 26µg 17%
Vitamin C 16.4mg 3.3mg 15%
Vitamin A 91µg 0µg 10%
Vitamin B3 2.192mg 0.54mg 10%
Vitamin B6 0.185mg 0.054mg 10%
Calories 204kcal 354kcal 8%
Carbs 1.92g 15.23g 4%
Sodium 117mg 20mg 4%
Potassium 283mg 356mg 2%
Zinc 1.28mg 1.1mg 2%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Monounsaturated fat 2.129g 1.425g 2%
Magnesium 26mg 32mg 1%
Calcium 28mg 14mg 1%
Protein per 100 calories 14g 0.94g N/A
Calories per 10 g protein 71kcal 1063kcal N/A
Weight per 100 calories 49g 28g N/A
Unsaturated / Saturated Fat ratio 3 0.06 N/A
Net carbs 1.92g 6.23g N/A
Sugar 6.23g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.375mg 0.039mg 0%
Threonine 1.305mg 0.121mg 0%
Isoleucine 1.465mg 0.131mg 0%
Leucine 2.509mg 0.247mg 0%
Lysine 2.179mg 0.147mg 0%
Methionine 0.71mg 0.062mg 0%
Phenylalanine 1.401mg 0.169mg 0%
Valine 1.676mg 0.202mg 0%
Histidine 0.778mg 0.077mg 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
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
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Contains more ProteinProtein +759.5%
Contains more WaterWater +24.8%
Contains more FatsFats +306.9%
Contains more CarbsCarbs +693.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
3
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains less Sat. FatSaturated fat -93.7%
Contains more Mono. FatMonounsaturated fat +49.4%
Contains more Poly. FatPolyunsaturated fat +830.1%

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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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/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.