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
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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
