Roe vs. Salmon — In-Depth Nutrition Comparison
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The main differences between Roe and Salmon
- Roe is richer in Vitamin B12, Vitamin B2, Phosphorus, Selenium, Folate, Vitamin C, and Copper, yet Salmon is richer in Vitamin B3, and Vitamin B6.
- Daily need coverage for Vitamin B12 from Roe is 364% higher.
- Roe contains 8 times more Cholesterol than Salmon. Roe contains 479mg of Cholesterol, while Salmon contains 63mg.
Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Fish, salmon, Atlantic, farmed, cooked, dry heat.
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.
Contains
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Calcium
+86.7%
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Iron
+126.5%
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Phosphorus
+104.4%
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Zinc
+197.7%
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Copper
+161.2%
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Selenium
+24.9%
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Magnesium
+15.4%
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Potassium
+35.7%
Contains
less
Sodium
-47.9%
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Manganese
+23.1%
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Calcium
+86.7%
Contains
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Iron
+126.5%
Contains
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Phosphorus
+104.4%
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Zinc
+197.7%
Contains
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Copper
+161.2%
Contains
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Selenium
+24.9%
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Magnesium
+15.4%
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Potassium
+35.7%
Contains
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Sodium
-47.9%
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Manganese
+23.1%
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.
5
7
Contains
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Vitamin A
+31.7%
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Vitamin C
+343.2%
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Vitamin B2
+603%
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Folate
+170.6%
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Vitamin B12
+312.1%
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Vitamin B1
+22.7%
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Vitamin B3
+267%
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Vitamin B5
+27.8%
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Vitamin B6
+249.7%
Contains
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Vitamin A
+31.7%
Contains
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Vitamin C
+343.2%
Contains
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Vitamin B2
+603%
Contains
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Folate
+170.6%
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Vitamin B12
+312.1%
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Vitamin B1
+22.7%
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Vitamin B3
+267%
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Vitamin B5
+27.8%
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Vitamin B6
+249.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+29.5%
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Carbs
+∞%
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Other
+225%
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Fats
+50.1%
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Water
+10.4%
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Protein
+29.5%
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Carbs
+∞%
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Other
+225%
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Fats
+50.1%
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Water
+10.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-22.2%
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Monounsaturated Fat
+96.4%
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Polyunsaturated fat
+33.8%
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Saturated Fat
-22.2%
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Monounsaturated Fat
+96.4%
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Polyunsaturated fat
+33.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sodium | |||
Lower in Cholesterol | |||
Lower in Glycemic Index | |||
Lower in price | |||
Lower in Sugar | |||
Lower in Saturated Fat | |||
Rich in minerals | |||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 1.92g | 0g | |
Protein | 28.62g | 22.1g | |
Fats | 8.23g | 12.35g | |
Carbs | 1.92g | 0g | |
Calories | 204kcal | 206kcal | |
Calcium | 28mg | 15mg | |
Iron | 0.77mg | 0.34mg | |
Magnesium | 26mg | 30mg | |
Phosphorus | 515mg | 252mg | |
Potassium | 283mg | 384mg | |
Sodium | 117mg | 61mg | |
Zinc | 1.28mg | 0.43mg | |
Copper | 0.128mg | 0.049mg | |
Manganese | 0.013mg | 0.016mg | |
Selenium | 51.7µg | 41.4µg | |
Vitamin A | 303IU | 230IU | |
Vitamin A RAE | 91µg | 69µg | |
Vitamin E | 1.14mg | ||
Vitamin D | 526IU | ||
Vitamin D | 13.1µg | ||
Vitamin C | 16.4mg | 3.7mg | |
Vitamin B1 | 0.277mg | 0.34mg | |
Vitamin B2 | 0.949mg | 0.135mg | |
Vitamin B3 | 2.192mg | 8.045mg | |
Vitamin B5 | 1.154mg | 1.475mg | |
Vitamin B6 | 0.185mg | 0.647mg | |
Folate | 92µg | 34µg | |
Vitamin B12 | 11.54µg | 2.8µg | |
Vitamin K | 0.1µg | ||
Tryptophan | 0.375mg | 0.248mg | |
Threonine | 1.305mg | 0.969mg | |
Isoleucine | 1.465mg | 1.018mg | |
Leucine | 2.509mg | 1.796mg | |
Lysine | 2.179mg | 2.03mg | |
Methionine | 0.71mg | 0.654mg | |
Phenylalanine | 1.401mg | 0.863mg | |
Valine | 1.676mg | 1.139mg | |
Histidine | 0.778mg | 0.651mg | |
Cholesterol | 479mg | 63mg | |
Saturated Fat | 1.866g | 2.397g | |
Omega-3 - DHA | 1.747g | 1.457g | |
Omega-3 - EPA | 1.26g | 0.69g | |
Omega-3 - DPA | 0.105g | 0.17g | |
Monounsaturated Fat | 2.129g | 4.181g | |
Polyunsaturated fat | 3.404g | 4.553g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
Low Glycemic Index diet |
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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%
110%
Minerals Daily Need Coverage Score
68%
44%
Comparison summary
Which food contains less Sodium?
Salmon contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Salmon is lower in Cholesterol (difference - 416mg)
Which food is lower in glycemic index?
Salmon is lower in glycemic index (difference - 27)
Which food is cheaper?
Salmon is cheaper (difference - $87)
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Roe is lower in Saturated Fat (difference - 0.531g)
Which food is richer in minerals?
Roe is relatively richer in minerals
Which food is richer in vitamins?
?
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.