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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 of Vitamin B12 393% more than Croaker.
  • Croaker is lower in Cholesterol.

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
:
5
Croaker
Croaker
Contains more Phosphorus +137.3%
Contains less Sodium -66.4%
Contains more Zinc +146.2%
Contains more Copper +96.9%
Contains more Selenium +33.2%
Contains more Calcium +14.3%
Contains more Iron +11.7%
Contains more Magnesium +61.5%
Contains more Potassium +20.1%
Contains more Manganese +515.4%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Croaker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Contains more Phosphorus +137.3%
Contains less Sodium -66.4%
Contains more Zinc +146.2%
Contains more Copper +96.9%
Contains more Selenium +33.2%
Contains more Calcium +14.3%
Contains more Iron +11.7%
Contains more Magnesium +61.5%
Contains more Potassium +20.1%
Contains more Manganese +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
:
2
Croaker
Croaker
Contains more Vitamin A +304%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +207.8%
Contains more Vitamin B2 +630%
Contains more Vitamin B5 +55.9%
Contains more Folate +170.6%
Contains more Vitamin B12 +449.5%
Contains more Vitamin B3 +96.2%
Contains more Vitamin B6 +40.5%
Roe
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%
Croaker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0%
Contains more Vitamin A +304%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +207.8%
Contains more Vitamin B2 +630%
Contains more Vitamin B5 +55.9%
Contains more Folate +170.6%
Contains more Vitamin B12 +449.5%
Contains more Vitamin B3 +96.2%
Contains more Vitamin B6 +40.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
2
:
3
Croaker
Croaker
Contains more Protein +57.3%
Contains more Other +42.1%
Contains more Fats +53.9%
Contains more Carbs +292.7%
Equal in Water - 59.76
Roe
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
Croaker
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 Protein +57.3%
Contains more Other +42.1%
Contains more Fats +53.9%
Contains more Carbs +292.7%
Equal in Water - 59.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
:
1
Croaker
Croaker
Contains less Saturated Fat -46.3%
Contains more Polyunsaturated fat +16.7%
Contains more Monounsaturated Fat +149.9%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Croaker
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Contains less Saturated Fat -46.3%
Contains more Polyunsaturated fat +16.7%
Contains more Monounsaturated Fat +149.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roe Croaker
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Roe Croaker Opinion
Net carbs 1.92g 7.14g Croaker
Protein 28.62g 18.2g Roe
Fats 8.23g 12.67g Croaker
Carbs 1.92g 7.54g Croaker
Calories 204kcal 221kcal Croaker
Fiber 0g 0.4g Croaker
Calcium 28mg 32mg Croaker
Iron 0.77mg 0.86mg Croaker
Magnesium 26mg 42mg Croaker
Phosphorus 515mg 217mg Roe
Potassium 283mg 340mg Croaker
Sodium 117mg 348mg Roe
Zinc 1.28mg 0.52mg Roe
Copper 0.128mg 0.065mg Roe
Manganese 0.013mg 0.08mg Croaker
Selenium 51.7µg 38.8µg Roe
Vitamin A 303IU 75IU Roe
Vitamin A RAE 91µg 23µg Roe
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0.09mg Roe
Vitamin B2 0.949mg 0.13mg Roe
Vitamin B3 2.192mg 4.3mg Croaker
Vitamin B5 1.154mg 0.74mg Roe
Vitamin B6 0.185mg 0.26mg Croaker
Folate 92µg 34µg Roe
Vitamin B12 11.54µg 2.1µg Roe
Tryptophan 0.375mg 0.208mg Roe
Threonine 1.305mg 0.788mg Roe
Isoleucine 1.465mg 0.847mg Roe
Leucine 2.509mg 1.48mg Roe
Lysine 2.179mg 1.571mg Roe
Methionine 0.71mg 0.525mg Roe
Phenylalanine 1.401mg 0.742mg Roe
Valine 1.676mg 0.947mg Roe
Histidine 0.778mg 0.525mg Roe
Cholesterol 479mg 84mg Croaker
Saturated Fat 1.866g 3.476g Roe
Omega-3 - DHA 1.747g 0.089g Roe
Omega-3 - EPA 1.26g 0.113g Roe
Omega-3 - DPA 0.105g 0.079g Roe
Monounsaturated Fat 2.129g 5.32g Croaker
Polyunsaturated fat 3.404g 2.917g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Croaker
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
169%
Roe
44%
Croaker
Minerals Daily Need Coverage Score
68%
Roe
50%
Croaker

Comparison summary

Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 231mg)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 1.61g)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Croaker
Croaker is lower in Cholesterol (difference - 395mg)
Which food is lower in glycemic index?
Croaker
Croaker is lower in glycemic index (difference - 27)
Which food is cheaper?
Croaker
Croaker is cheaper (difference - $100)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.