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Roe vs. Falafel — In-Depth Nutrition Comparison

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A recap on differences between roe and falafel

  • Roe is higher in vitamin B12, selenium, vitamin B2, phosphorus, vitamin B5, and vitamin C, yet falafel is higher in iron, manganese, and copper.
  • Roe covers your daily vitamin B12 needs 481% more than falafel.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Falafel, home-prepared.

Infographic

Roe vs Falafel 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more PhosphorusPhosphorus +168.2%
Contains less SodiumSodium -60.2%
Contains more SeleniumSelenium +5070%
Contains more MagnesiumMagnesium +215.4%
Contains more CalciumCalcium +92.9%
Contains more PotassiumPotassium +106.7%
Contains more IronIron +344.2%
Contains more CopperCopper +101.6%
Contains more ZincZinc +17.2%
Contains more ManganeseManganese +5215.4%

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
8
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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin CVitamin C +925%
Contains more Vitamin AVitamin A +9000%
Contains more Vitamin B1Vitamin B1 +89.7%
Contains more Vitamin B2Vitamin B2 +471.7%
Contains more Vitamin B3Vitamin B3 +110%
Contains more Vitamin B5Vitamin B5 +295.2%
Contains more Vitamin B6Vitamin B6 +48%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~93µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more ProteinProtein +115%
Contains more WaterWater +69.4%
Contains more FatsFats +116.3%
Contains more CarbsCarbs +1558.3%
~equal in Other ~2.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
1
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains less Sat. FatSaturated fat -21.7%
Contains more Mono. FatMonounsaturated fat +377.7%
Contains more Poly. FatPolyunsaturated fat +22.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Falafel DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Selenium 51.7µg 1µg 92%
Vitamin B2 0.949mg 0.166mg 60%
Phosphorus 515mg 192mg 46%
Iron 0.77mg 3.42mg 33%
Protein 28.62g 13.31g 31%
Manganese 0.013mg 0.691mg 29%
Monounsaturated fat 2.129g 10.171g 20%
Vitamin B5 1.154mg 0.292mg 17%
Vitamin C 16.4mg 1.6mg 16%
Fats 8.23g 17.8g 15%
Copper 0.128mg 0.258mg 14%
Magnesium 26mg 82mg 13%
Vitamin B1 0.277mg 0.146mg 11%
Carbs 1.92g 31.84g 10%
Vitamin A 91µg 1µg 10%
Potassium 283mg 585mg 9%
Sodium 117mg 294mg 8%
Vitamin B3 2.192mg 1.044mg 7%
Calories 204kcal 333kcal 6%
Polyunsaturated fat 3.404g 4.16g 5%
Vitamin B6 0.185mg 0.125mg 5%
Calcium 28mg 54mg 3%
Zinc 1.28mg 1.5mg 2%
Saturated fat 1.866g 2.383g 2%
Net carbs 1.92g 31.84g N/A
Folate 92µg 93µg 0%
Tryptophan 0.375mg 0.134mg 0%
Threonine 1.305mg 0.492mg 0%
Isoleucine 1.465mg 0.567mg 0%
Leucine 2.509mg 0.944mg 0%
Lysine 2.179mg 0.856mg 0%
Methionine 0.71mg 0.187mg 0%
Phenylalanine 1.401mg 0.707mg 0%
Valine 1.676mg 0.562mg 0%
Histidine 0.778mg 0.364mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Falafel
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
17%
Falafel
Minerals Daily Need Coverage Score
68%
Roe
60%
Falafel

Comparison summary

Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 177mg)
Which food is lower in Saturated fat?
Roe
Roe is lower in Saturated fat (difference - 0.517g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 6)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Falafel
Falafel is lower in Cholesterol (difference - 479mg)
Which food is cheaper?
Falafel
Falafel is cheaper (difference - $96)
Which food is richer in minerals?
Falafel
Falafel is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.