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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.

Infographic

Roe vs Salmon 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
6
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%
Salmon
Salmon
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
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.
Roe
Roe
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Salmon
Salmon
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 12% 197% 23% 23% 85% 31% 151% 89% 149% 350% 0.25% 26%
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%

All nutrients comparison - raw data values

Nutrient Roe Salmon DV% diff.
Vitamin B12 11.54µg 2.8µg 364%
Cholesterol 479mg 63mg 139%
Vitamin D* 526 IU 66%
Vitamin D 13.1µg 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%
Zinc 1.28mg 0.43mg 8%
Vitamin E 1.14mg 8%
Polyunsaturated fat 3.404g 4.553g 8%
Fats 8.23g 12.35g 6%
Vitamin B5 1.154mg 1.475mg 6%
Iron 0.77mg 0.34mg 5%
Vitamin B1 0.277mg 0.34mg 5%
Monounsaturated fat 2.129g 4.181g 5%
Potassium 283mg 384mg 3%
Sodium 117mg 61mg 2%
Vitamin A 91µg 69µg 2%
Saturated fat 1.866g 2.397g 2%
Carbs 1.92g 0g 1%
Magnesium 26mg 30mg 1%
Calcium 28mg 15mg 1%
Calories 204kcal 206kcal 0%
Protein per 100 calories 14g 11g N/A
Calories per 10 g protein 71kcal 93kcal N/A
Weight per 100 calories 49g 49g N/A
Unsaturated / Saturated Fat ratio 3 3.6 N/A
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

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
Salmon
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
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
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
Salmon
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Contains less Sat. FatSaturated fat -22.2%
Contains more Mono. FatMonounsaturated fat +96.4%
Contains more Poly. FatPolyunsaturated fat +33.8%

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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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.