Roe vs. Mackerel — In-Depth Nutrition Comparison
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The main differences between roe and mackerel
- Roe is richer in vitamin B2, phosphorus, folate, and vitamin C, yet mackerel is richer in vitamin B12, vitamin B3, vitamin B6, and magnesium.
- Daily need coverage for vitamin B12 for mackerel is 311% higher.
- Roe contains 46 times more folate than mackerel. Roe contains 92µg of folate, while mackerel contains 2µg.
- Mackerel contains less cholesterol.
- Mackerel has a lower glycemic index than roe.
Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Fish, mackerel, Atlantic, cooked, dry heat.
Infographic
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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 CopperCopper | +36.2% |
| Contains more ZincZinc | +36.2% |
| Contains more PhosphorusPhosphorus | +85.3% |
| Contains more MagnesiumMagnesium | +273.1% |
| Contains more PotassiumPotassium | +41.7% |
| Contains more IronIron | +103.9% |
| Contains less SodiumSodium | -29.1% |
| Contains more ManganeseManganese | +53.8% |
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.
| Contains more Vitamin CVitamin C | +4000% |
| Contains more Vitamin AVitamin A | +68.5% |
| Contains more Vitamin B1Vitamin B1 | +74.2% |
| Contains more Vitamin B2Vitamin B2 | +130.3% |
| Contains more Vitamin B5Vitamin B5 | +16.6% |
| Contains more FolateFolate | +4500% |
| Contains more Vitamin B3Vitamin B3 | +212.5% |
| Contains more Vitamin B6Vitamin B6 | +148.6% |
| Contains more Vitamin B12Vitamin B12 | +64.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +20% |
| Contains more CarbsCarbs | +∞% |
| Contains more FatsFats | +116.4% |
| Contains more OtherOther | +95% |
~equal in
Water
~53.27g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -55.3% |
| Contains more Mono. FatMonounsaturated fat | +229.1% |
| Contains more Poly. FatPolyunsaturated fat | +26.3% |
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 Saturated fat |
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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 | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 11.54µg | 19µg | 311% |
| Cholesterol | 479mg | 75mg | 135% |
| Vitamin B2 | 0.949mg | 0.412mg | 41% |
| Phosphorus | 515mg | 278mg | 34% |
| Vitamin B3 | 2.192mg | 6.85mg | 29% |
| Folate | 92µg | 2µg | 23% |
| Vitamin B6 | 0.185mg | 0.46mg | 21% |
| Vitamin C | 16.4mg | 0.4mg | 18% |
| Magnesium | 26mg | 97mg | 17% |
| Fats | 8.23g | 17.81g | 15% |
| Monounsaturated fat | 2.129g | 7.006g | 12% |
| Saturated fat | 1.866g | 4.176g | 11% |
| Iron | 0.77mg | 1.57mg | 10% |
| Protein | 28.62g | 23.85g | 10% |
| Vitamin B1 | 0.277mg | 0.159mg | 10% |
| Polyunsaturated fat | 3.404g | 4.3g | 6% |
| Copper | 0.128mg | 0.094mg | 4% |
| Vitamin A | 91µg | 54µg | 4% |
| Vitamin B5 | 1.154mg | 0.99mg | 3% |
| Calories | 204kcal | 262kcal | 3% |
| Zinc | 1.28mg | 0.94mg | 3% |
| Potassium | 283mg | 401mg | 3% |
| Sodium | 117mg | 83mg | 1% |
| Calcium | 28mg | 15mg | 1% |
| Carbs | 1.92g | 0g | 1% |
| Net carbs | 1.92g | 0g | N/A |
| Selenium | 51.7µg | 51.6µg | 0% |
| Manganese | 0.013mg | 0.02mg | 0% |
| Tryptophan | 0.375mg | 0.267mg | 0% |
| Threonine | 1.305mg | 1.045mg | 0% |
| Isoleucine | 1.465mg | 1.099mg | 0% |
| Leucine | 2.509mg | 1.938mg | 0% |
| Lysine | 2.179mg | 2.19mg | 0% |
| Methionine | 0.71mg | 0.706mg | 0% |
| Phenylalanine | 1.401mg | 0.931mg | 0% |
| Valine | 1.676mg | 1.228mg | 0% |
| Histidine | 0.778mg | 0.702mg | 0% |
| Omega-3 - EPA | 1.26g | 0.504g | N/A |
| Omega-3 - DHA | 1.747g | 0.699g | N/A |
| Omega-3 - DPA | 0.105g | 0.106g | 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%
217%
Minerals Daily Need Coverage Score
68%
64%
Comparison summary
Which food is lower in Saturated fat?
Roe is lower in Saturated fat (difference - 2.31g)
Which food is lower in Cholesterol?
Mackerel is lower in Cholesterol (difference - 404mg)
Which food contains less Sodium?
Mackerel contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Mackerel is lower in glycemic index (difference - 27)
Which food is cheaper?
Mackerel is cheaper (difference - $93)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.
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.