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  6. Roe vs. Mackerel

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.
  • 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Roe
Roe
5
:
5
Mackerel
Mackerel
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%
Contains more Selenium +42%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
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%
Contains more Selenium +42%

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
Roe
6
:
6
Mackerel
Mackerel
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
Roe
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%
Mackerel
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
:
2
Mackerel
Mackerel
Contains more Protein +54.7%
Contains more Carbs +∞%
Contains more Water +36.3%
Contains more Fats +205%
Contains more Other +415.4%
Roe
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more Protein +54.7%
Contains more Carbs +∞%
Contains more Water +36.3%
Contains more Fats +205%
Contains more Other +415.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
1
:
2
Mackerel
Mackerel
Contains less Saturated Fat -73.9%
Contains more Monounsaturated Fat +290.8%
Contains more Polyunsaturated fat +82.4%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Contains less Saturated Fat -73.9%
Contains more Monounsaturated Fat +290.8%
Contains more Polyunsaturated fat +82.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.013mg Roe
Selenium 51.7µg 73.4µg Mackerel
Vitamin A 303IU 157IU Roe
Vitamin A RAE 91µg 47µg Roe
Vitamin E 2.38mg Mackerel
Vitamin D 1006IU Mackerel
Vitamin D 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 Roe
Vitamin B6 0.185mg 0.41mg Mackerel
Folate 92µg 15µg Roe
Vitamin B12 11.54µg 12µg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.375mg Roe
Threonine 1.305mg Roe
Isoleucine 1.465mg Roe
Leucine 2.509mg Roe
Lysine 2.179mg Roe
Methionine 0.71mg Roe
Phenylalanine 1.401mg Roe
Valine 1.676mg Roe
Histidine 0.778mg Roe
Cholesterol 479mg 95mg Mackerel
Saturated Fat 1.866g 7.148g Roe
Omega-3 - DHA 1.747g 2.965g Mackerel
Omega-3 - EPA 1.26g 1.619g Mackerel
Omega-3 - DPA 0.105g 0.391g Mackerel
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

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
169%
Roe
212%
Mackerel
Minerals Daily Need Coverage Score
68%
Roe
131%
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.