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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, Folate, and Vitamin C, yet Mackerel is higher in Selenium, and Vitamin B12.
  • Mackerel's daily need coverage for Sodium is 188% more.
  • Roe has 10000000 times more Vitamin C than Mackerel. While Roe has 16.4mg of Vitamin C, Mackerel has only 0mg.
  • 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
4
:
Contains more Phosphorus +102.8%
Contains less Sodium -97.4%
Contains more Zinc +16.4%
Contains more Copper +28%
Contains more Calcium +135.7%
Contains more Iron +81.8%
Contains more Magnesium +130.8%
Contains more Potassium +83.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Contains more Phosphorus +102.8%
Contains less Sodium -97.4%
Contains more Zinc +16.4%
Contains more Copper +28%
Contains more Calcium +135.7%
Contains more Iron +81.8%
Contains more Magnesium +130.8%
Contains more Potassium +83.7%

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 A +93%
Contains more Vitamin C +∞%
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 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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Contains more Vitamin A +93%
Contains more Vitamin C +∞%
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

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

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.

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.