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  6. Roe vs. Croaker

Roe vs. Croaker — In-Depth Nutrition Comparison

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How are roe and croaker different?

  • Roe is richer in vitamin B12, vitamin B2, phosphorus, selenium, vitamin C, vitamin B1, and folate, while croaker is higher in vitamin B3.
  • Roe covers your daily need for vitamin B12, 393% more than croaker.
  • Croaker is lower in cholesterol.
  • Roe has a higher glycemic index (27) than croaker (0).

Fish, roe, mixed species, cooked, dry heat and Fish, croaker, Atlantic, cooked, breaded, and fried types were used in this article.

Infographic

Roe vs Croaker 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 30% 9.6% 30% 32% 22% 14% 93% 45% 10% 212%
Contains more CopperCopper +96.9%
Contains more ZincZinc +146.2%
Contains more PhosphorusPhosphorus +137.3%
Contains less SodiumSodium -66.4%
Contains more SeleniumSelenium +33.2%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +14.3%
Contains more PotassiumPotassium +20.1%
Contains more IronIron +11.7%
Contains more ManganeseManganese +515.4%

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
7
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 0% 0% 7.7% 0% 23% 30% 81% 44% 60% 263% 0% 26%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +295.7%
Contains more Vitamin B1Vitamin B1 +207.8%
Contains more Vitamin B2Vitamin B2 +630%
Contains more Vitamin B5Vitamin B5 +55.9%
Contains more Vitamin B12Vitamin B12 +449.5%
Contains more FolateFolate +170.6%
Contains more Vitamin B3Vitamin B3 +96.2%
Contains more Vitamin B6Vitamin B6 +40.5%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Roe Croaker DV% diff.
Vitamin B12 11.54µg 2.1µg 393%
Cholesterol 479mg 84mg 132%
Vitamin B2 0.949mg 0.13mg 63%
Phosphorus 515mg 217mg 43%
Selenium 51.7µg 38.8µg 23%
Protein 28.62g 18.2g 21%
Vitamin C 16.4mg 0mg 18%
Vitamin B1 0.277mg 0.09mg 16%
Folate 92µg 34µg 15%
Vitamin B3 2.192mg 4.3mg 13%
Sodium 117mg 348mg 10%
Vitamin A 91µg 23µg 8%
Vitamin B5 1.154mg 0.74mg 8%
Monounsaturated fat 2.129g 5.32g 8%
Fats 8.23g 12.67g 7%
Copper 0.128mg 0.065mg 7%
Zinc 1.28mg 0.52mg 7%
Saturated fat 1.866g 3.476g 7%
Vitamin B6 0.185mg 0.26mg 6%
Magnesium 26mg 42mg 4%
Manganese 0.013mg 0.08mg 3%
Polyunsaturated fat 3.404g 2.917g 3%
Carbs 1.92g 7.54g 2%
Potassium 283mg 340mg 2%
Fiber 0g 0.4g 2%
Calories 204kcal 221kcal 1%
Iron 0.77mg 0.86mg 1%
Protein per 100 calories 14g 8.2g N/A
Calories per 10 g protein 71kcal 121kcal N/A
Weight per 100 calories 49g 45g N/A
Unsaturated / Saturated Fat ratio 3 2.4 N/A
Net carbs 1.92g 7.14g N/A
Calcium 28mg 32mg 0%
Tryptophan 0.375mg 0.208mg 0%
Threonine 1.305mg 0.788mg 0%
Isoleucine 1.465mg 0.847mg 0%
Leucine 2.509mg 1.48mg 0%
Lysine 2.179mg 1.571mg 0%
Methionine 0.71mg 0.525mg 0%
Phenylalanine 1.401mg 0.742mg 0%
Valine 1.676mg 0.947mg 0%
Histidine 0.778mg 0.525mg 0%
Omega-3 - EPA 1.26g 0.113g N/A
Omega-3 - DHA 1.747g 0.089g N/A
Omega-3 - DPA 0.105g 0.079g 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
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
Contains more ProteinProtein +57.3%
Contains more OtherOther +42.1%
Contains more FatsFats +53.9%
Contains more CarbsCarbs +292.7%
~equal in Water ~59.76g

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
30% 45% 25%
Saturated fat: Sat. Fat 3.476 g
Monounsaturated fat: Mono. Fat 5.32 g
Polyunsaturated fat: Poly. Fat 2.917 g
Contains less Sat. FatSaturated fat -46.3%
Contains more Poly. FatPolyunsaturated fat +16.7%
Contains more Mono. FatMonounsaturated fat +149.9%

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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. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/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.