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  6. Roe vs. Coconut milk

Roe vs. Coconut milk — In-Depth Nutrition Comparison

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The main differences between roe and coconut milk

  • Roe is richer in vitamin B12, selenium, vitamin B2, phosphorus, vitamin B1, vitamin B5, and folate, yet coconut milk is richer in manganese.
  • Daily need coverage for vitamin B12 for roe is 481% higher.
  • Roe has a lower glycemic index than coconut milk.

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Roe vs Coconut milk 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
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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +75%
Contains more ZincZinc +91%
Contains more PhosphorusPhosphorus +415%
Contains more SeleniumSelenium +733.9%
Contains more MagnesiumMagnesium +42.3%
Contains more IronIron +113%
Contains more CopperCopper +107.8%
Contains less SodiumSodium -87.2%
Contains more ManganeseManganese +6946.2%
~equal in Potassium ~263mg

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
9
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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +485.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +965.4%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +188.4%
Contains more Vitamin B5Vitamin B5 +530.6%
Contains more Vitamin B6Vitamin B6 +460.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +475%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Roe Coconut milk DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Saturated fat 1.866g 21.14g 88%
Selenium 51.7µg 6.2µg 83%
Vitamin B2 0.949mg 0mg 73%
Phosphorus 515mg 100mg 59%
Protein 28.62g 2.29g 53%
Manganese 0.013mg 0.916mg 39%
Fats 8.23g 23.84g 24%
Polyunsaturated fat 3.404g 0.261g 21%
Vitamin B1 0.277mg 0.026mg 21%
Vitamin B5 1.154mg 0.183mg 19%
Folate 92µg 16µg 19%
Copper 0.128mg 0.266mg 15%
Vitamin C 16.4mg 2.8mg 15%
Vitamin B6 0.185mg 0.033mg 12%
Iron 0.77mg 1.64mg 11%
Vitamin A 91µg 0µg 10%
Vitamin B3 2.192mg 0.76mg 9%
Fiber 0g 2.2g 9%
Zinc 1.28mg 0.67mg 6%
Sodium 117mg 15mg 4%
Magnesium 26mg 37mg 3%
Monounsaturated fat 2.129g 1.014g 3%
Choline 8.5mg 2%
Calories 204kcal 230kcal 1%
Vitamin E 0.15mg 1%
Potassium 283mg 263mg 1%
Calcium 28mg 16mg 1%
Carbs 1.92g 5.54g 1%
Net carbs 1.92g 3.34g N/A
Sugar 3.34g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.375mg 0.027mg 0%
Threonine 1.305mg 0.083mg 0%
Isoleucine 1.465mg 0.09mg 0%
Leucine 2.509mg 0.17mg 0%
Lysine 2.179mg 0.101mg 0%
Methionine 0.71mg 0.043mg 0%
Phenylalanine 1.401mg 0.116mg 0%
Valine 1.676mg 0.139mg 0%
Histidine 0.778mg 0.053mg 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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +1149.8%
Contains more OtherOther +266.2%
Contains more FatsFats +189.7%
Contains more CarbsCarbs +188.5%
Contains more WaterWater +15.3%

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 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -91.2%
Contains more Mono. FatMonounsaturated fat +110%
Contains more Poly. FatPolyunsaturated fat +1204.2%

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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 milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.