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  6. Roe vs. Cream cracker

Roe vs. Cream cracker — In-Depth Nutrition Comparison

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How are roe and cream cracker different?

  • Roe is richer in vitamin B12, selenium, phosphorus, and vitamin B2, while cream cracker is higher in iron, manganese, vitamin B3, and folate.
  • Roe covers your daily need for vitamin B12, 462% more than cream cracker.
  • Roe contains 5 times more selenium than cream cracker. Roe contains 51.7µg of selenium, while cream cracker contains 9.5µg.
  • Roe is lower in saturated fat.
  • Cream cracker has a higher glycemic index (65) than roe (27).

Fish, roe, mixed species, cooked, dry heat and Crackers, cream, GAMESA SABROSAS types were used in this article.

Infographic

Roe vs Cream cracker 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
6
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 18% 7.8% 11% 277% 37% 18% 42% 150% 101% 52%
Contains more PotassiumPotassium +119.4%
Contains more CopperCopper +15.3%
Contains more ZincZinc +93.9%
Contains more PhosphorusPhosphorus +425.5%
Contains less SodiumSodium -89.8%
Contains more SeleniumSelenium +444.2%
Contains more IronIron +858.4%
Contains more ManganeseManganese +5884.6%
~equal in Magnesium ~25mg
~equal in Calcium ~26mg

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
6
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% 0% 32% 0% 75% 55% 95% 28% 15% 58% 45% 112% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +295.4%
Contains more Vitamin B5Vitamin B5 +149.8%
Contains more Vitamin B6Vitamin B6 +184.6%
Contains more Vitamin B12Vitamin B12 +2408.7%
Contains more Vitamin B3Vitamin B3 +131.8%
Contains more FolateFolate +62%
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.298mg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Roe Cream cracker DV% diff.
Vitamin B12 11.54µg 0.46µg 462%
Cholesterol 479mg 160%
Iron 0.77mg 7.38mg 83%
Selenium 51.7µg 9.5µg 77%
Phosphorus 515mg 98mg 60%
Vitamin B2 0.949mg 0.24mg 55%
Sodium 117mg 1148mg 45%
Protein 28.62g 7.01g 43%
Manganese 0.013mg 0.778mg 33%
Monounsaturated fat 2.129g 10.625g 21%
Carbs 1.92g 64.55g 21%
Starch 51.87g 21%
Fats 8.23g 20.37g 19%
Vitamin B3 2.192mg 5.08mg 18%
Vitamin C 16.4mg 18%
Saturated fat 1.866g 5.362g 16%
Vitamin K 17.9µg 15%
Vitamin B5 1.154mg 0.462mg 14%
Folate 92µg 149µg 14%
Calories 204kcal 484kcal 14%
Vitamin E 1.59mg 11%
Fiber 0g 2.4g 10%
Vitamin A 91µg 10%
Vitamin B6 0.185mg 0.065mg 9%
Zinc 1.28mg 0.66mg 6%
Polyunsaturated fat 3.404g 2.45g 6%
Potassium 283mg 129mg 5%
Vitamin B1 0.277mg 0.298mg 2%
Copper 0.128mg 0.111mg 2%
Fructose 0.95g 1%
Net carbs 1.92g 62.15g N/A
Magnesium 26mg 25mg 0%
Calcium 28mg 26mg 0%
Sugar 9.37g N/A
Trans fat 3.969g N/A
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - ALA 0.045g N/A
Omega-3 - DPA 0.105g 0g N/A
Omega-6 - Linoleic acid 1.542g 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
7% 20% 65% 4% 4%
Protein: 7.01 g
Fats: 20.37 g
Carbs: 64.55 g
Water: 4.45 g
Other: 3.62 g
Contains more ProteinProtein +308.3%
Contains more WaterWater +1217.5%
Contains more FatsFats +147.5%
Contains more CarbsCarbs +3262%
Contains more OtherOther +39.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
29% 58% 13%
Saturated fat: Sat. Fat 5.362 g
Monounsaturated fat: Mono. Fat 10.625 g
Polyunsaturated fat: Poly. Fat 2.45 g
Contains less Sat. FatSaturated fat -65.2%
Contains more Poly. FatPolyunsaturated fat +38.9%
Contains more Mono. FatMonounsaturated fat +399.1%

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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. Cream cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167530/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.