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  6. Roe vs. Fish oil

Roe vs. Fish oil — In-Depth Nutrition Comparison

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Differences between Roe and Fish oil

  • Fish oil contains less Vitamin B12, Selenium, Phosphorus, Vitamin B2, Vitamin B1, Vitamin B5, Folate, and Vitamin C than Roe.
  • Roe's daily need coverage for Vitamin B12 is 481% higher.
  • The amount of Cholesterol in Roe is lower.

The food types used in this comparison are Fish, roe, mixed species, cooked, dry heat and Fish oil, sardine.

Infographic

Roe vs Fish oil 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
9
:
1
Fish oil
Fish oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
9
:
1
Fish oil
Fish oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
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%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 249% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
:
1
Fish oil
Fish oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +1115.1%
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
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +1115.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
1
:
2
Fish oil
Fish oil
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +1489.5%
Contains more Polyunsaturated fat +836.2%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Fish oil
31% 35% 33%
Saturated Fat: 29.892 g
Monounsaturated Fat: 33.841 g
Polyunsaturated fat: 31.867 g
Contains less Saturated Fat -93.8%
Contains more Monounsaturated Fat +1489.5%
Contains more Polyunsaturated fat +836.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roe Fish oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Roe Fish oil Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 0g Roe
Fats 8.23g 100g Fish oil
Carbs 1.92g 0g Roe
Calories 204kcal 902kcal Fish oil
Calcium 28mg 0mg Roe
Iron 0.77mg 0mg Roe
Magnesium 26mg 0mg Roe
Phosphorus 515mg 0mg Roe
Potassium 283mg 0mg Roe
Sodium 117mg 0mg Fish oil
Zinc 1.28mg 0mg Roe
Copper 0.128mg 0mg Roe
Manganese 0.013mg 0mg Roe
Selenium 51.7µg 0µg Roe
Vitamin A 303IU 0IU Roe
Vitamin A RAE 91µg 0µg Roe
Vitamin D 332IU Fish oil
Vitamin D 8.3µg Fish oil
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0mg Roe
Vitamin B2 0.949mg 0mg Roe
Vitamin B3 2.192mg 0mg Roe
Vitamin B5 1.154mg 0mg Roe
Vitamin B6 0.185mg 0mg Roe
Folate 92µg 0µg Roe
Vitamin B12 11.54µg 0µg Roe
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 710mg Roe
Saturated Fat 1.866g 29.892g Roe
Omega-3 - DHA 1.747g 10.656g Fish oil
Omega-3 - EPA 1.26g 10.137g Fish oil
Omega-3 - DPA 0.105g 1.973g Fish oil
Monounsaturated Fat 2.129g 33.841g Fish oil
Polyunsaturated fat 3.404g 31.867g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Fish oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
169%
Roe
21%
Fish oil
Minerals Daily Need Coverage Score
68%
Roe
0%
Fish oil

Comparison summary

Which food is lower in Cholesterol?
Roe
Roe is lower in Cholesterol (difference - 231mg)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 28.026g)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 117mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 27)
Which food is cheaper?
Fish oil
Fish oil is cheaper (difference - $100)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173578/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.