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Roe vs Mackerel - In-Depth Nutrition Comparison

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What are the differences between Roe and Mackerel?

  • Roe is higher in Vitamin B2, Phosphorus, Vitamin B1, and Folate, yet Mackerel is higher in Selenium, Vitamin B12, and Vitamin C.
  • Mackerel's daily need coverage for Sodium is 188% more.
  • Roe has 14 times more Vitamin B1 than Mackerel. While Roe has 0.277mg of Vitamin B1, Mackerel has only 0.02mg.
  • The amount of Cholesterol in Mackerel is lower.

We used Fish, roe, mixed species, cooked, dry heat and Fish, mackerel, salted types in this article.

Infographic

Roe vs Mackerel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
4
:
Contains more Copper +28%
Contains more Zinc +16.4%
Contains more Phosphorus +102.8%
Contains less Sodium -97.4%
Contains more Iron +81.8%
Contains more Calcium +135.7%
Contains more Potassium +83.7%
Contains more Magnesium +130.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 9% 25% 19% 43% 35% 221% 16%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 53% 20% 46% 43% 34% 30% 109% 581%
Contains more Copper +28%
Contains more Zinc +16.4%
Contains more Phosphorus +102.8%
Contains less Sodium -97.4%
Contains more Iron +81.8%
Contains more Calcium +135.7%
Contains more Potassium +83.7%
Contains more Magnesium +130.8%

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
:
Contains more Vitamin C +∞%
Contains more Vitamin A +93%
Contains more Vitamin B1 +1285%
Contains more Vitamin B2 +399.5%
Contains more Folate +513.3%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B6 +121.6%
Equal in Vitamin B12 - 12
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 55% 19% 0% 0% 70% 219% 42% 70% 43% 1443% 0% 69%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 10% 48% 756% 5% 44% 62% 0% 95% 1500% 20% 12%
Contains more Vitamin C +∞%
Contains more Vitamin A +93%
Contains more Vitamin B1 +1285%
Contains more Vitamin B2 +399.5%
Contains more Folate +513.3%
Contains more Vitamin B3 +50.5%
Contains more Vitamin B6 +121.6%
Equal in Vitamin B12 - 12

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
212
Mackerel
Mineral Summary Score
49
Roe
114
Mackerel

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
111%
Mackerel
Carbohydrates
2%
Roe
0%
Mackerel
Fats
38%
Roe
116%
Mackerel

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 Mackerel
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 4333mg)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 5.282g)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 384mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 27)
Which food is cheaper?
Mackerel
Mackerel is cheaper (difference - $93)
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.

All nutrients comparison - raw data values

Nutrient Roe Mackerel Opinion
Calories 204 305 Mackerel
Protein 28.62 18.5 Roe
Fats 8.23 25.1 Mackerel
Vitamin C 16.4 0 Roe
Carbs 1.92 0 Roe
Cholesterol 479 95 Mackerel
Vitamin D 1006 Mackerel
Iron 0.77 1.4 Mackerel
Calcium 28 66 Mackerel
Potassium 283 520 Mackerel
Magnesium 26 60 Mackerel
Sugar 0 Roe
Fiber 0 0
Copper 0.128 0.1 Roe
Zinc 1.28 1.1 Roe
Starch
Phosphorus 515 254 Roe
Sodium 117 4450 Roe
Vitamin A 303 157 Roe
Vitamin E 2.38 Mackerel
Vitamin D 25.2 Mackerel
Vitamin B1 0.277 0.02 Roe
Vitamin B2 0.949 0.19 Roe
Vitamin B3 2.192 3.3 Mackerel
Vitamin B5 1.154 Roe
Vitamin B6 0.185 0.41 Mackerel
Vitamin B12 11.54 12 Mackerel
Vitamin K 7.8 Mackerel
Folate 92 15 Roe
Trans Fat
Saturated Fat 1.866 7.148 Roe
Monounsaturated Fat 2.129 8.32 Mackerel
Polyunsaturated fat 3.404 6.21 Mackerel
Tryptophan 0.375 Roe
Threonine 1.305 Roe
Isoleucine 1.465 Roe
Leucine 2.509 Roe
Lysine 2.179 Roe
Methionine 0.71 Roe
Phenylalanine 1.401 Roe
Valine 1.676 Roe
Histidine 0.778 Roe
Fructose

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.