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Roe vs. Dates — In-Depth Nutrition Comparison

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The main differences between roe and dates

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

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Dates, deglet noor.

Infographic

Roe vs Dates infographic
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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
3
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%
Dates
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Contains more ZincZinc +341.4%
Contains more PhosphorusPhosphorus +730.6%
Contains more SeleniumSelenium +1623.3%
Contains more MagnesiumMagnesium +65.4%
Contains more CalciumCalcium +39.3%
Contains more PotassiumPotassium +131.8%
Contains more IronIron +32.5%
Contains more CopperCopper +60.9%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +1915.4%

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
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%
Dates
3
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 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Contains more Vitamin CVitamin C +4000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +432.7%
Contains more Vitamin B2Vitamin B2 +1337.9%
Contains more Vitamin B3Vitamin B3 +72.1%
Contains more Vitamin B5Vitamin B5 +95.9%
Contains more Vitamin B6Vitamin B6 +12.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +384.2%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
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
Dates
1
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Contains more ProteinProtein +1068.2%
Contains more FatsFats +2010.3%
Contains more WaterWater +185.6%
Contains more OtherOther +62.5%
Contains more CarbsCarbs +3807.8%

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
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Contains more Mono. FatMonounsaturated fat +5813.9%
Contains more Poly. FatPolyunsaturated fat +17815.8%
Contains less Sat. FatSaturated fat -98.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Dates DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Selenium 51.7µg 3µg 89%
Vitamin B2 0.949mg 0.066mg 68%
Phosphorus 515mg 62mg 65%
Protein 28.62g 2.45g 52%
Fiber 0g 8g 32%
Carbs 1.92g 75.03g 24%
Fructose 19.56g 24%
Polyunsaturated fat 3.404g 0.019g 23%
Vitamin B1 0.277mg 0.052mg 19%
Vitamin C 16.4mg 0.4mg 18%
Folate 92µg 19µg 18%
Fats 8.23g 0.39g 12%
Vitamin B5 1.154mg 0.589mg 11%
Potassium 283mg 656mg 11%
Manganese 0.013mg 0.262mg 11%
Vitamin A 91µg 0µg 10%
Copper 0.128mg 0.206mg 9%
Zinc 1.28mg 0.29mg 9%
Saturated fat 1.866g 0.032g 8%
Vitamin B3 2.192mg 1.274mg 6%
Monounsaturated fat 2.129g 0.036g 5%
Sodium 117mg 2mg 5%
Calories 204kcal 282kcal 4%
Magnesium 26mg 43mg 4%
Iron 0.77mg 1.02mg 3%
Vitamin B6 0.185mg 0.165mg 2%
Vitamin K 2.7µg 2%
Choline 6.3mg 1%
Calcium 28mg 39mg 1%
Net carbs 1.92g 67.03g N/A
Sugar 63.35g N/A
Vitamin E 0.05mg 0%
Tryptophan 0.375mg 0.012mg 0%
Threonine 1.305mg 0.043mg 0%
Isoleucine 1.465mg 0.049mg 0%
Leucine 2.509mg 0.084mg 0%
Lysine 2.179mg 0.066mg 0%
Methionine 0.71mg 0.022mg 0%
Phenylalanine 1.401mg 0.05mg 0%
Valine 1.676mg 0.071mg 0%
Histidine 0.778mg 0.032mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Dates
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
157%
Roe
12%
Dates
Minerals Daily Need Coverage Score
68%
Roe
29%
Dates

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 63.35g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 115mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 1.834g)
Which food is cheaper?
Dates
Dates is cheaper (difference - $98)
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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.