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  6. Roe vs. Salmon raw

Roe vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between roe and salmon raw

  • Roe has more vitamin B12, phosphorus, vitamin B2, selenium, vitamin C, and folate; however, salmon raw is higher in vitamin B6, vitamin B3, and copper.
  • Roe covers your daily need for vitamin B12, 348% more than salmon raw.
  • Salmon raw has less cholesterol.
  • The glycemic index of roe is higher.

These are the specific foods used in this comparison Fish, roe, mixed species, cooked, dry heat and Fish, salmon, Atlantic, wild, raw.

Infographic

Roe vs Salmon raw 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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +133.3%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +157.5%
Contains more SeleniumSelenium +41.6%
Contains more MagnesiumMagnesium +11.5%
Contains more PotassiumPotassium +73.1%
Contains more CopperCopper +95.3%
Contains less SodiumSodium -62.4%
Contains more ManganeseManganese +23.1%
~equal in Iron ~0.8mg

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +658.3%
Contains more Vitamin B1Vitamin B1 +22.6%
Contains more Vitamin B2Vitamin B2 +149.7%
Contains more Vitamin B12Vitamin B12 +262.9%
Contains more FolateFolate +268%
Contains more Vitamin B3Vitamin B3 +258.6%
Contains more Vitamin B5Vitamin B5 +44.2%
Contains more Vitamin B6Vitamin B6 +342.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Roe Salmon raw DV% diff.
Vitamin B12 11.54µg 3.18µg 348%
Cholesterol 479mg 55mg 141%
Vitamin B6 0.185mg 0.818mg 49%
Phosphorus 515mg 200mg 45%
Vitamin B2 0.949mg 0.38mg 44%
Vitamin B3 2.192mg 7.86mg 35%
Selenium 51.7µg 36.5µg 28%
Vitamin C 16.4mg 0mg 18%
Protein 28.62g 19.84g 18%
Folate 92µg 25µg 17%
Copper 0.128mg 0.25mg 14%
Vitamin B5 1.154mg 1.664mg 10%
Vitamin A 91µg 12µg 9%
Zinc 1.28mg 0.64mg 6%
Polyunsaturated fat 3.404g 2.539g 6%
Potassium 283mg 490mg 6%
Saturated fat 1.866g 0.981g 4%
Vitamin B1 0.277mg 0.226mg 4%
Calories 204kcal 142kcal 3%
Fats 8.23g 6.34g 3%
Sodium 117mg 44mg 3%
Calcium 28mg 12mg 2%
Magnesium 26mg 29mg 1%
Carbs 1.92g 0g 1%
Net carbs 1.92g 0g N/A
Iron 0.77mg 0.8mg 0%
Manganese 0.013mg 0.016mg 0%
Monounsaturated fat 2.129g 2.103g 0%
Tryptophan 0.375mg 0.222mg 0%
Threonine 1.305mg 0.87mg 0%
Isoleucine 1.465mg 0.914mg 0%
Leucine 2.509mg 1.613mg 0%
Lysine 2.179mg 1.822mg 0%
Methionine 0.71mg 0.587mg 0%
Phenylalanine 1.401mg 0.775mg 0%
Valine 1.676mg 1.022mg 0%
Histidine 0.778mg 0.584mg 0%
Omega-3 - EPA 1.26g 0.321g N/A
Omega-3 - DHA 1.747g 1.115g N/A
Omega-3 - DPA 0.105g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more ProteinProtein +44.3%
Contains more FatsFats +29.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.8%
Contains more OtherOther +104.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Poly. FatPolyunsaturated fat +34.1%
Contains less Sat. FatSaturated fat -47.4%
~equal in Monounsaturated fat ~2.103g

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.