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 for roe is 364% higher.
- Roe contains 8 times more cholesterol than salmon. Roe contains 479mg of cholesterol, while salmon contains 63mg.
- Salmon has a lower glycemic index than roe.
Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Fish, salmon, Atlantic, farmed, cooked, dry heat.
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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 more CalciumCalcium | +86.7% |
| Contains more IronIron | +126.5% |
| Contains more CopperCopper | +161.2% |
| Contains more ZincZinc | +197.7% |
| Contains more PhosphorusPhosphorus | +104.4% |
| Contains more SeleniumSelenium | +24.9% |
| Contains more MagnesiumMagnesium | +15.4% |
| Contains more PotassiumPotassium | +35.7% |
| Contains less SodiumSodium | -47.9% |
| Contains more ManganeseManganese | +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.
| Contains more Vitamin CVitamin C | +343.2% |
| Contains more Vitamin AVitamin A | +31.9% |
| Contains more Vitamin B2Vitamin B2 | +603% |
| Contains more Vitamin B12Vitamin B12 | +312.1% |
| Contains more FolateFolate | +170.6% |
| Contains more Vitamin B1Vitamin B1 | +22.7% |
| Contains more Vitamin B3Vitamin B3 | +267% |
| Contains more Vitamin B5Vitamin B5 | +27.8% |
| Contains more Vitamin B6Vitamin B6 | +249.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +29.5% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +225% |
| Contains more FatsFats | +50.1% |
| Contains more WaterWater | +10.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -22.2% |
| Contains more Mono. FatMonounsaturated fat | +96.4% |
| Contains more Poly. FatPolyunsaturated 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 11.54µg | 2.8µg | 364% |
| Cholesterol | 479mg | 63mg | 139% |
| Vitamin D | 13.1µg | 66% | |
| Vitamin D | 526IU | 66% | |
| Vitamin B2 | 0.949mg | 0.135mg | 63% |
| Phosphorus | 515mg | 252mg | 38% |
| Vitamin B3 | 2.192mg | 8.045mg | 37% |
| Vitamin B6 | 0.185mg | 0.647mg | 36% |
| Selenium | 51.7µg | 41.4µg | 19% |
| Choline | 90.5mg | 16% | |
| Folate | 92µg | 34µg | 15% |
| Vitamin C | 16.4mg | 3.7mg | 14% |
| Protein | 28.62g | 22.1g | 13% |
| Copper | 0.128mg | 0.049mg | 9% |
| Polyunsaturated fat | 3.404g | 4.553g | 8% |
| Vitamin E | 1.14mg | 8% | |
| Zinc | 1.28mg | 0.43mg | 8% |
| Vitamin B5 | 1.154mg | 1.475mg | 6% |
| Fats | 8.23g | 12.35g | 6% |
| Monounsaturated fat | 2.129g | 4.181g | 5% |
| Iron | 0.77mg | 0.34mg | 5% |
| Vitamin B1 | 0.277mg | 0.34mg | 5% |
| Potassium | 283mg | 384mg | 3% |
| Vitamin A | 91µg | 69µg | 2% |
| Sodium | 117mg | 61mg | 2% |
| Saturated fat | 1.866g | 2.397g | 2% |
| Calcium | 28mg | 15mg | 1% |
| Magnesium | 26mg | 30mg | 1% |
| Carbs | 1.92g | 0g | 1% |
| Calories | 204kcal | 206kcal | 0% |
| Net carbs | 1.92g | 0g | N/A |
| Manganese | 0.013mg | 0.016mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Tryptophan | 0.375mg | 0.248mg | 0% |
| Threonine | 1.305mg | 0.969mg | 0% |
| Isoleucine | 1.465mg | 1.018mg | 0% |
| Leucine | 2.509mg | 1.796mg | 0% |
| Lysine | 2.179mg | 2.03mg | 0% |
| Methionine | 0.71mg | 0.654mg | 0% |
| Phenylalanine | 1.401mg | 0.863mg | 0% |
| Valine | 1.676mg | 1.139mg | 0% |
| Histidine | 0.778mg | 0.651mg | 0% |
| Omega-3 - EPA | 1.26g | 0.69g | N/A |
| Omega-3 - DHA | 1.747g | 1.457g | N/A |
| Omega-3 - DPA | 0.105g | 0.17g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
157%
91%
Minerals Daily Need Coverage Score
68%
44%
Comparison summary
Which food is lower in Cholesterol?
Salmon is lower in Cholesterol (difference - 416mg)
Which food contains less Sodium?
Salmon contains less Sodium (difference - 56mg)
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?
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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.