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Roe vs Salmon - In-Depth Nutrition Comparison

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Summary of differences between Roe and Salmon

  • Roe has more Vitamin B12, Phosphorus, Vitamin B2, Selenium, and Folate, however Salmon is higher in Vitamin B6, Vitamin B3, Vitamin C, and Copper.
  • Roe covers your daily need of Vitamin B12 348% more than Salmon.
  • Roe has 9 times more Cholesterol than Salmon. While Roe has 479mg of Cholesterol, Salmon has only 55mg.

These are the specific foods used in this comparison Fish, roe, mixed species, cooked, dry heat and Fish, salmon, Atlantic, wild, raw.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
3
:
5
Salmon
Contains more Calcium +133.3%
Contains more Phosphorus +157.5%
Contains more Zinc +100%
Contains more Magnesium +11.5%
Contains more Potassium +73.1%
Contains less Sodium -62.4%
Contains more Copper +95.3%
Equal in Iron - 0.8
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Contains more Calcium +133.3%
Contains more Phosphorus +157.5%
Contains more Zinc +100%
Contains more Magnesium +11.5%
Contains more Potassium +73.1%
Contains less Sodium -62.4%
Contains more Copper +95.3%
Equal in Iron - 0.8

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
6
:
3
Salmon
Contains more Vitamin A +657.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.6%
Contains more Vitamin B2 +149.7%
Contains more Folate +268%
Contains more Vitamin B12 +262.9%
Contains more Vitamin B3 +258.6%
Contains more Vitamin B5 +44.2%
Contains more Vitamin B6 +342.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +657.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +22.6%
Contains more Vitamin B2 +149.7%
Contains more Folate +268%
Contains more Vitamin B12 +262.9%
Contains more Vitamin B3 +258.6%
Contains more Vitamin B5 +44.2%
Contains more Vitamin B6 +342.2%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Roe Salmon
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Roe Salmon Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 19.84g Roe
Fats 8.23g 6.34g Roe
Carbs 1.92g 0g Roe
Calories 204kcal 142kcal Roe
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 28mg 12mg Roe
Iron 0.77mg 0.8mg Salmon
Magnesium 26mg 29mg Salmon
Phosphorus 515mg 200mg Roe
Potassium 283mg 490mg Salmon
Sodium 117mg 44mg Salmon
Zinc 1.28mg 0.64mg Roe
Copper 0.128mg 0.25mg Salmon
Vitamin A 303IU 40IU Roe
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0.226mg Roe
Vitamin B2 0.949mg 0.38mg Roe
Vitamin B3 2.192mg 7.86mg Salmon
Vitamin B5 1.154mg 1.664mg Salmon
Vitamin B6 0.185mg 0.818mg Salmon
Folate 92µg 25µg Roe
Vitamin B12 11.54µg 3.18µg Roe
Vitamin K µg µg
Tryptophan 0.375mg 0.222mg Roe
Threonine 1.305mg 0.87mg Roe
Isoleucine 1.465mg 0.914mg Roe
Leucine 2.509mg 1.613mg Roe
Lysine 2.179mg 1.822mg Roe
Methionine 0.71mg 0.587mg Roe
Phenylalanine 1.401mg 0.775mg Roe
Valine 1.676mg 1.022mg Roe
Histidine 0.778mg 0.584mg Roe
Cholesterol 479mg 55mg Salmon
Trans Fat g g
Saturated Fat 1.866g 0.981g Salmon
Monounsaturated Fat 2.129g 2.103g Roe
Polyunsaturated fat 3.404g 2.539g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
169
Roe
83
Salmon
Mineral Summary Score
49
Roe
36
Salmon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
172%
Roe
119%
Salmon
Carbohydrates
2%
Roe
0%
Salmon
Fats
38%
Roe
29%
Salmon

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 73mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 424mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 0.885g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 27)
Which food is cheaper?
Salmon
Salmon is cheaper (difference - $87)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/173686/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.