Roe vs. Caviar — Health Impact and Nutrition Comparison

SUMMARY

Caviar is considered a type of roe from the sturgeon family.

Although all fish eggs are called "roe," not all "roe" is caviar.

Roe has lower sugars, sodium, and cholesterol than caviar. It is also high in selenium, Vitamin B12, and phosphorus.

On the other hand, caviar has a lower glycemic index and more Vitamin A, Vitamin B5, iron, and magnesium than the roe.

Introduction

Roe and caviar are pretty similar, but they also have specific differences. Today, we will discuss the main differences between roe and caviar's nutritional and health aspects.

What's the Actual Difference?

Caviar is a type of roe from the sturgeon family.

The term caviar only refers to the roe of fish in the Acipenseridae family of sturgeons.

Caviar is salted roe from specific types of fish discovered in the Black and Caspian Seas.

NUTRITION

Caviar and roe are rich in healthy compounds and macronutrients. To better understand the main differences between them, we created nutritional infographics at the bottom of this page.

Vitamins

Roe and caviar are rich in vitamins.

Roe contains more Vitamin C, Vitamin B1, Vitamin B2, B3, and folate, but it lacks Vitamin E and Vitamin D.

Caviar contains more Vitamin A, Vitamin B5, Vitamin B6, and Vitamin B12. The amount of Vitamin B5 is two times higher in caviar than in roe. Also, caviar contains Vitamin E and Vitamin D but lacks Vitamin C [3].

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

5

:

7

Caviar

Contains more Vitamin C +∞%

Contains more Vitamin B1 +45.8%

Contains more Vitamin B2 +53.1%

Contains more Vitamin B3 +1726.7%

Contains more Folate +84%

Contains more Vitamin A +198.7%

Contains more Vitamin B5 +203.3%

Contains more Vitamin B6 +73%

Contains more Vitamin B12 +73.3%

Roe

Caviar

Contains more Vitamin C +∞%

Contains more Vitamin B1 +45.8%

Contains more Vitamin B2 +53.1%

Contains more Vitamin B3 +1726.7%

Contains more Folate +84%

Contains more Vitamin A +198.7%

Contains more Vitamin B5 +203.3%

Contains more Vitamin B6 +73%

Contains more Vitamin B12 +73.3%

Minerals

Both roe and caviar are rich in minerals. Mainly, roe is rich in copper, potassium, zinc, and phosphorus and contains less sodium than caviar.

Caviar has more iron, magnesium, and calcium than the roe.

The amounts of magnesium and iron are almost ten times higher in caviar than in roe. Besides, one serving of caviar contains 30% of your daily iron requirement. It is important to note that caviar contains high sodium, more than 97% of foods.

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

5

:

5

Caviar

Contains more Phosphorus +44.7%

Contains more Potassium +56.4%

Contains less Sodium -92.2%

Contains more Zinc +34.7%

Contains more Copper +16.4%

Contains more Calcium +882.1%

Contains more Iron +1442.9%

Contains more Magnesium +1053.8%

Contains more Manganese +284.6%

Contains more Selenium +26.7%

Roe

Caviar

Contains more Phosphorus +44.7%

Contains more Potassium +56.4%

Contains less Sodium -92.2%

Contains more Zinc +34.7%

Contains more Copper +16.4%

Contains more Calcium +882.1%

Contains more Iron +1442.9%

Contains more Magnesium +1053.8%

Contains more Manganese +284.6%

Contains more Selenium +26.7%

Carbohydrates

Caviar contains more carbs than roe: 4g per 100g, while roe has 1.92g per 100g. All that carbs are net carbs.

Protein

Caviar and roe are rich in high-quality protein. Caviar provides 24.6 g per 100g, and roe has 28.62g per 100g.

They both fall in the range of the top 13% of foods as a source of protein.

Fats

Caviar has a two times higher number of fats than the roe.

It provides 17.9g per 100g, while roe has 8.23g per 100g. Caviar falls in the range of the top 18% of foods as a source of fats.

Both foods are rich in omega-3 fatty acids and have no trans fats.

Cholesterol

Caviar and roe have a high level of cholesterol. They fall in the range of the top 5% of foods as a source of cholesterol.

Caviar has 479mg cholesterol per 100g, and roe has 588mg cholesterol per 100g.

Calories

Both of these foods have almost a similar number of calories. Caviar contains 204 calories per 100 g, whereas roe contains 264 calories per 100 g. Slightly notes; as people usually consume these foods in tiny amounts.

Glycemic Index

The glycemic index of caviar is lower than that of roe. The difference between them is about 27.

Health Benefits

Both caviar and roe contain omega-3 fatty acids, vitamins, and minerals essential for your body.

Cardiovascular Health

Caviar and roe are rich in omega-3 fatty acids. Research suggests that fish eggs rich in omega-3 fatty acids may benefit health without interfering with standard drug therapies.

In intense, omega-3 fatty acids may aid in blood pressure regulation and reduce the risk of developing heart disease. Consuming two servings of fatty fish per week may help avoid cardiovascular problems.

Furthermore, these organic acids may lower heart rate and blood vessel tightness, resulting in lower blood pressure and triglyceride levels and increased HDL (good) cholesterol levels [1].

Joints Health

Studies on fish eggs have not been conducted on the omega-3 fatty acids found in fish eggs and other seafood. Researchers believe that omega-3 fatty acids found in fish and fish eggs may help to alleviate rheumatoid arthritis symptoms. Fish eggs containing omega-3 fatty acids may also be anti-inflammatory and inhibit the production of pro-inflammatory cytokines [2].

Brain and Mental Health

Because the brain uses omega-3 fatty acids to build brain and nerve cells, fish eggs rich in omega-3 fatty acids are essential for learning and memory. It has been proposed that decreasing brain inflammation can slow the mental health decline seen in Alzheimer's disease [3].

Furthermore, Omega-3 fatty acids may be beneficial during the depressive phase of bipolar disorder. People who suffer from depression have lower omega-3 fatty acid levels, implying that a lack of this nutrient may be a risk factor for depression [4].

Boost Immune System

Fish eggs contain omega-3 fatty acids and selenium, which may benefit your immune system. Omega-3 fatty acids reduce inflammation and restore the barrier function of your skin, intestines, and lungs, which helps to keep harmful bacteria at bay and keeps you healthy.

Caviar is high in iron, zinc, and magnesium, both of which have antioxidant properties and may help lower oxidative stress levels in the body, reduce inflammation, and boost immunity [5].

Eye Health

Omega-3 fatty acids may aid in preventing and treating a variety of eye diseases. Consuming omega-3 fatty acids, whether in foods or as a supplement, may help reduce macular degeneration and glaucoma. According to research, omega-3 fatty acids in fish eggs can help reduce your risk of developing dry eyes, and they may also help treat bothersome symptoms. Consuming omega-3 fatty acids, whether in foods or as a supplement, may help reduce macular degeneration and glaucoma.

Moreover, omega-3 fatty acids may also aid in the prevention of high eye pressure, which can lead to glaucoma [6].

Downsides and Risks

Allergy

Fish allergy is one of the most common food allergies, affecting one percent of the US population. A person who is allergic to fish may also be allergic to fish eggs.

When a person with a fish allergy is exposed to that fish, proteins in the fish bind to specific IgE antibodies produced by the person's immune system, activating the person's immune defenses and resulting in mild to severe reaction symptoms [7].

Adverse Effects

Fish eggs are high in cholesterol and sodium.

If you are watching your cholesterol or limiting your salt intake, you should consult with your doctor to see if you can eat them on occasion. Remember that fish eggs are high in purines, which can be problematic if you have gout.

Varieties and Uses

Different types of sturgeon produce different types of caviar. Osetra, beluga, sevruga, and Siberian caviar are among them. Typically made entirely of sturgeon fish eggs, these eggs are cured and then placed in tins for aging and storage.

Roe is the term for female fish eggs, which can come from various fish, including trout, whitefish, salmon, and even carp and shellfish. The size, texture, and color of fish eggs can vary.

When serving fish eggs, use a spoon made of wood rather than metal, as metal can impart a metallic flavor to the delicate flavor. Caviar is a luxury food and delicacy that is very expensive.

Many people enjoy roe with creme fraiche on top of blini, toast, or a cucumber slice. Fish eggs are also used as a garnish on many restaurant dishes and are a significant component in some sushi rolls.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3712371/
2. https://pubmed.ncbi.nlm.nih.gov/28816722/
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468918/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6713969/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7230711/
7. https://pubmed.ncbi.nlm.nih.gov/27613460/