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Roe vs. Bass — In-Depth Nutrition Comparison

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A recap on differences between Roe and Bass

  • Roe is higher in Vitamin B12, Vitamin B2, Phosphorus, Folate, Vitamin C, Vitamin B1, Copper, and Selenium, yet Bass is higher in Vitamin B6.
  • Roe covers your daily Vitamin B12 needs 297% more than Bass.
  • The amount of Cholesterol in Bass is lower.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Fish, bass, striped, cooked, dry heat.

Infographic

Roe vs Bass 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
5
:
5
Bass
Bass
Contains more Calcium +47.4%
Contains more Phosphorus +102.8%
Contains more Zinc +151%
Contains more Copper +220%
Contains more Selenium +10.5%
Contains more Iron +40.3%
Contains more Magnesium +96.2%
Contains more Potassium +15.9%
Contains less Sodium -24.8%
Contains more Manganese +46.2%
Equal in Selenium - 46.8
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Bass
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 41% 37% 109% 29% 12% 14% 14% 3% 256%
Contains more Calcium +47.4%
Contains more Phosphorus +102.8%
Contains more Zinc +151%
Contains more Copper +220%
Contains more Selenium +10.5%
Contains more Iron +40.3%
Contains more Magnesium +96.2%
Contains more Potassium +15.9%
Contains less Sodium -24.8%
Contains more Manganese +46.2%
Equal in Selenium - 46.8

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
7
:
2
Bass
Bass
Contains more Vitamin A +191.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +140.9%
Contains more Vitamin B2 +2464.9%
Contains more Vitamin B5 +33.4%
Contains more Folate +820%
Contains more Vitamin B12 +161.7%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B6 +87%
Roe
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%
Bass
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 0% 0% 0% 29% 9% 48% 52% 80% 8% 552% 0%
Contains more Vitamin A +191.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +140.9%
Contains more Vitamin B2 +2464.9%
Contains more Vitamin B5 +33.4%
Contains more Folate +820%
Contains more Vitamin B12 +161.7%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B6 +87%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
:
1
Bass
Bass
Contains more Protein +25.9%
Contains more Fats +175.3%
Contains more Carbs +∞%
Contains more Other +182.6%
Contains more Water +25.1%
Roe
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
Bass
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more Protein +25.9%
Contains more Fats +175.3%
Contains more Carbs +∞%
Contains more Other +182.6%
Contains more Water +25.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
:
1
Bass
Bass
Contains more Monounsaturated Fat +151.7%
Contains more Polyunsaturated fat +238.7%
Contains less Saturated Fat -65.2%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Bass
26% 34% 40%
Saturated Fat: 0.65 g
Monounsaturated Fat: 0.846 g
Polyunsaturated fat: 1.005 g
Contains more Monounsaturated Fat +151.7%
Contains more Polyunsaturated fat +238.7%
Contains less Saturated Fat -65.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roe Bass
Rich in vitamins ok
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

All nutrients comparison - raw data values

Nutrient Roe Bass Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 22.73g Roe
Fats 8.23g 2.99g Roe
Carbs 1.92g 0g Roe
Calories 204kcal 124kcal Roe
Calcium 28mg 19mg Roe
Iron 0.77mg 1.08mg Bass
Magnesium 26mg 51mg Bass
Phosphorus 515mg 254mg Roe
Potassium 283mg 328mg Bass
Sodium 117mg 88mg Bass
Zinc 1.28mg 0.51mg Roe
Copper 0.128mg 0.04mg Roe
Manganese 0.013mg 0.019mg Bass
Selenium 51.7µg 46.8µg Roe
Vitamin A 303IU 104IU Roe
Vitamin A RAE 91µg 31µg Roe
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0.115mg Roe
Vitamin B2 0.949mg 0.037mg Roe
Vitamin B3 2.192mg 2.558mg Bass
Vitamin B5 1.154mg 0.865mg Roe
Vitamin B6 0.185mg 0.346mg Bass
Folate 92µg 10µg Roe
Vitamin B12 11.54µg 4.41µg Roe
Tryptophan 0.375mg 0.255mg Roe
Threonine 1.305mg 0.997mg Roe
Isoleucine 1.465mg 1.047mg Roe
Leucine 2.509mg 1.848mg Roe
Lysine 2.179mg 2.088mg Roe
Methionine 0.71mg 0.673mg Roe
Phenylalanine 1.401mg 0.887mg Roe
Valine 1.676mg 1.171mg Roe
Histidine 0.778mg 0.669mg Roe
Cholesterol 479mg 103mg Bass
Saturated Fat 1.866g 0.65g Bass
Omega-3 - DHA 1.747g 0.75g Roe
Omega-3 - EPA 1.26g 0.217g Roe
Omega-3 - DPA 0.105g Roe
Monounsaturated Fat 2.129g 0.846g Roe
Polyunsaturated fat 3.404g 1.005g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Bass
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
169%
Roe
65%
Bass
Minerals Daily Need Coverage Score
68%
Roe
52%
Bass

Comparison summary

Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sodium?
Bass
Bass contains less Sodium (difference - 29mg)
Which food is lower in Cholesterol?
Bass
Bass is lower in Cholesterol (difference - 376mg)
Which food is lower in Saturated Fat?
Bass
Bass is lower in Saturated Fat (difference - 1.216g)
Which food is lower in glycemic index?
Bass
Bass is lower in glycemic index (difference - 27)
Which food is cheaper?
Bass
Bass is cheaper (difference - $100)
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.

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. Bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.