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Roe vs. Sardine — In-Depth Nutrition Comparison

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A recap on differences between Roe and Sardine

  • Roe is higher in Vitamin B12, Vitamin B2, Folate, Vitamin C, Vitamin B1, and Vitamin B5, yet Sardine is higher in Calcium, Iron, and Vitamin B3.
  • Roe covers your daily Cholesterol needs 112% more than Sardine.
  • The amount of Cholesterol in Sardine is lower.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Roe vs Sardine 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.
Roe
Roe
1
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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains less SodiumSodium -61.9%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +1264.3%
Contains more PotassiumPotassium +40.3%
Contains more IronIron +279.2%
Contains more CopperCopper +45.3%
Contains more ManganeseManganese +730.8%
~equal in Zinc ~1.31mg
~equal in Phosphorus ~490mg
~equal in Selenium ~52.7µg

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
7
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% 18% 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% 6.5% 41% 144% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +180.6%
Contains more Vitamin B1Vitamin B1 +246.3%
Contains more Vitamin B2Vitamin B2 +318.1%
Contains more Vitamin B5Vitamin B5 +79.8%
Contains more Vitamin B12Vitamin B12 +29.1%
Contains more FolateFolate +820%
Contains more Vitamin B3Vitamin B3 +139.3%
~equal in Vitamin B6 ~0.167mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
2
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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more ProteinProtein +16.2%
Contains more CarbsCarbs +∞%
Contains more FatsFats +39.1%
Contains more OtherOther +66.2%
~equal in Water ~59.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
0
25% 29% 46%
Saturated Fat: Sat. Fat 1.866 g
Monounsaturated Fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
14% 37% 49%
Saturated Fat: Sat. Fat 1.528 g
Monounsaturated Fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated Fat -18.1%
Contains more Mono. FatMonounsaturated Fat +81.7%
Contains more Poly. FatPolyunsaturated fat +51.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Sardine Opinion
Calories 204kcal 208kcal Sardine
Protein 28.62g 24.62g Roe
Fats 8.23g 11.45g Sardine
Vitamin C 16.4mg 0mg Roe
Net carbs 1.92g 0g Roe
Carbs 1.92g 0g Roe
Cholesterol 479mg 142mg Sardine
Vitamin D 193IU Sardine
Magnesium 26mg 39mg Sardine
Calcium 28mg 382mg Sardine
Potassium 283mg 397mg Sardine
Iron 0.77mg 2.92mg Sardine
Copper 0.128mg 0.186mg Sardine
Zinc 1.28mg 1.31mg Sardine
Phosphorus 515mg 490mg Roe
Sodium 117mg 307mg Roe
Vitamin A 303IU 108IU Roe
Vitamin A 91µg 32µg Roe
Vitamin E 2.04mg Sardine
Vitamin D 4.8µg Sardine
Manganese 0.013mg 0.108mg Sardine
Selenium 51.7µg 52.7µg Sardine
Vitamin B1 0.277mg 0.08mg Roe
Vitamin B2 0.949mg 0.227mg Roe
Vitamin B3 2.192mg 5.245mg Sardine
Vitamin B5 1.154mg 0.642mg Roe
Vitamin B6 0.185mg 0.167mg Roe
Vitamin B12 11.54µg 8.94µg Roe
Vitamin K 2.6µg Sardine
Folate 92µg 10µg Roe
Choline 75mg Sardine
Saturated Fat 1.866g 1.528g Sardine
Monounsaturated Fat 2.129g 3.869g Sardine
Polyunsaturated fat 3.404g 5.148g Sardine
Tryptophan 0.375mg 0.276mg Roe
Threonine 1.305mg 1.079mg Roe
Isoleucine 1.465mg 1.134mg Roe
Leucine 2.509mg 2.001mg Roe
Lysine 2.179mg 2.26mg Sardine
Methionine 0.71mg 0.729mg Sardine
Phenylalanine 1.401mg 0.961mg Roe
Valine 1.676mg 1.268mg Roe
Histidine 0.778mg 0.725mg Roe
Omega-3 - EPA 1.26g 0.473g Roe
Omega-3 - DHA 1.747g 0.509g Roe
Omega-3 - DPA 0.105g 0g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
156%
Roe
124%
Sardine
Minerals Daily Need Coverage Score
68%
Roe
94%
Sardine

Comparison summary

Which food is lower in Cholesterol?
Sardine
Sardine is lower in Cholesterol (difference - 337mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 0.338g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 27)
Which food is cheaper?
Sardine
Sardine is cheaper (difference - $93)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
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 - 190mg)
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.