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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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% |
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 | +∞% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
28.62 g
Fats:
8.23 g
Carbs:
1.92 g
Water:
58.63 g
Other:
2.6 g
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
Saturated fat:
Sat. Fat
1.866 g
Monounsaturated fat:
Mono. Fat
2.129 g
Polyunsaturated fat:
Poly. Fat
3.404 g
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
157%
77%
Minerals Daily Need Coverage Score
68%
49%
Comparison summary
Which food is lower in Cholesterol?
Salmon raw is lower in Cholesterol (difference - 424mg)
Which food contains less Sodium?
Salmon raw contains less Sodium (difference - 73mg)
Which food is lower in Saturated fat?
Salmon raw is lower in Saturated fat (difference - 0.885g)
Which food is lower in glycemic index?
Salmon raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Salmon raw is cheaper (difference - $87)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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?
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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.