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Roe vs Crab stick - In-Depth Nutrition Comparison

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A recap on differences between Roe and Crab stick

  • Roe is higher in Vitamin B12, Vitamin B2, Selenium, Phosphorus, and Vitamin B1, yet Crab stick is higher in Vitamin B5, Folate, and Vitamin C.
  • Roe covers your daily Vitamin B12 needs 457% more than Crab stick.
  • Roe contains 24 times more Cholesterol than Crab stick. While Roe contains 479mg of Cholesterol, Crab stick contains only 20mg.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Crustaceans, crab, alaska king, imitation, made from surimi.

Infographic

Roe vs Crab stick 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
Roe
7
:
Contains more Calcium +115.4%
Contains more Iron +97.4%
Contains more Phosphorus +82.6%
Contains more Potassium +214.4%
Contains less Sodium -77.9%
Contains more Zinc +287.9%
Contains more Copper +300%
Contains more Magnesium +65.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 15% 31% 121% 8% 69% 10% 11%
Contains more Calcium +115.4%
Contains more Iron +97.4%
Contains more Phosphorus +82.6%
Contains more Potassium +214.4%
Contains less Sodium -77.9%
Contains more Zinc +287.9%
Contains more Copper +300%
Contains more Magnesium +65.4%

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
9
:
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +823.3%
Contains more Vitamin B2 +1086.3%
Contains more Vitamin B3 +253.5%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +42.3%
Contains more Folate +∞%
Contains more Vitamin B12 +1924.6%
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 0% 4% 0% 0% 8% 19% 12% 0% 30% 0% 72% 1%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +823.3%
Contains more Vitamin B2 +1086.3%
Contains more Vitamin B3 +253.5%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +42.3%
Contains more Folate +∞%
Contains more Vitamin B12 +1924.6%

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 Crab stick
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Roe Crab stick Opinion
Net carbs 1.92g 14.5g Crab stick
Protein 28.62g 7.62g Roe
Fats 8.23g 0.46g Roe
Carbs 1.92g 15g Crab stick
Calories 204kcal 95kcal Roe
Starch g 3.5g Crab stick
Fructose g 0.62g Crab stick
Sugar g 6.25g Roe
Fiber 0g 0.5g Crab stick
Calcium 28mg 13mg Roe
Iron 0.77mg 0.39mg Roe
Magnesium 26mg 43mg Crab stick
Phosphorus 515mg 282mg Roe
Potassium 283mg 90mg Roe
Sodium 117mg 529mg Roe
Zinc 1.28mg 0.33mg Roe
Copper 0.128mg 0.032mg Roe
Vitamin A 303IU 0IU Roe
Vitamin E mg 0.17mg Crab stick
Vitamin D IU 0IU Crab stick
Vitamin D µg 0µg Crab stick
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0.03mg Roe
Vitamin B2 0.949mg 0.08mg Roe
Vitamin B3 2.192mg 0.62mg Roe
Vitamin B5 1.154mg 0mg Roe
Vitamin B6 0.185mg 0.13mg Roe
Folate 92µg 0µg Roe
Vitamin B12 11.54µg 0.57µg Roe
Vitamin K µg 0.4µg Crab stick
Tryptophan 0.375mg 0.075mg Roe
Threonine 1.305mg 0.285mg Roe
Isoleucine 1.465mg 0.23mg Roe
Leucine 2.509mg 0.607mg Roe
Lysine 2.179mg 0.707mg Roe
Methionine 0.71mg 0.261mg Roe
Phenylalanine 1.401mg 0.26mg Roe
Valine 1.676mg 0.286mg Roe
Histidine 0.778mg 0.156mg Roe
Cholesterol 479mg 20mg Crab stick
Trans Fat g 0.008g Roe
Saturated Fat 1.866g 0.216g Crab stick
Monounsaturated Fat 2.129g 0.275g Roe
Polyunsaturated fat 3.404g 0.143g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Crab stick
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
12
Crab stick
Mineral Summary Score
49
Roe
33
Crab stick

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
46%
Crab stick
Carbohydrates
2%
Roe
15%
Crab stick
Fats
38%
Roe
2%
Crab stick

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 6.25g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 412mg)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Crab stick
Crab stick is lower in Cholesterol (difference - 459mg)
Which food is lower in Saturated Fat?
Crab stick
Crab stick is lower in Saturated Fat (difference - 1.65g)
Which food is cheaper?
Crab stick
Crab stick is cheaper (difference - $88)

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. Crab stick - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174203/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.