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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 B1, and Vitamin B5, yet Sardine is higher in Calcium, Iron, Vitamin B3, and Vitamin C.
  • Roe covers your daily Cholesterol needs 112% more than Sardine.
  • Roe contains 9 times more Folate than Sardine. While Roe contains 92µg of Folate, Sardine contains only 10µg.
  • 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
2
:
Contains less Sodium -61.9%
Contains more Calcium +1264.3%
Contains more Iron +279.2%
Contains more Magnesium +50%
Contains more Potassium +40.3%
Contains more Copper +45.3%
Equal in Phosphorus - 490
Equal in Zinc - 1.31
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Contains less Sodium -61.9%
Contains more Calcium +1264.3%
Contains more Iron +279.2%
Contains more Magnesium +50%
Contains more Potassium +40.3%
Contains more Copper +45.3%
Equal in Phosphorus - 490
Equal in Zinc - 1.31

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
8
:
Contains more Vitamin A +180.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +246.3%
Contains more Vitamin B2 +318.1%
Contains more Vitamin B5 +79.8%
Contains more Vitamin B6 +10.8%
Contains more Folate +820%
Contains more Vitamin B12 +29.1%
Contains more Vitamin B3 +139.3%
Equal in Vitamin B6 - 0.167
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin A +180.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +246.3%
Contains more Vitamin B2 +318.1%
Contains more Vitamin B5 +79.8%
Contains more Vitamin B6 +10.8%
Contains more Folate +820%
Contains more Vitamin B12 +29.1%
Contains more Vitamin B3 +139.3%
Equal in Vitamin B6 - 0.167

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 ok

All nutrients comparison - raw data values

Nutrient Roe Sardine Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 24.62g Roe
Fats 8.23g 11.45g Sardine
Carbs 1.92g 0g Roe
Calories 204kcal 208kcal Sardine
Starch g g
Fructose g g
Sugar g 0g Roe
Fiber 0g 0g
Calcium 28mg 382mg Sardine
Iron 0.77mg 2.92mg Sardine
Magnesium 26mg 39mg Sardine
Phosphorus 515mg 490mg Roe
Potassium 283mg 397mg Sardine
Sodium 117mg 307mg Roe
Zinc 1.28mg 1.31mg Sardine
Copper 0.128mg 0.186mg Sardine
Vitamin A 303IU 108IU Roe
Vitamin E mg 2.04mg Sardine
Vitamin D IU 193IU Sardine
Vitamin D µg 4.8µg Sardine
Vitamin C 16.4mg 0mg Roe
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
Folate 92µg 10µg Roe
Vitamin B12 11.54µg 8.94µg Roe
Vitamin K µg 2.6µg 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
Cholesterol 479mg 142mg Sardine
Trans Fat g g
Saturated Fat 1.866g 1.528g Sardine
Monounsaturated Fat 2.129g 3.869g Sardine
Polyunsaturated fat 3.404g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Sardine
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
169
Roe
131
Sardine
Mineral Summary Score
49
Roe
79
Sardine

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
172%
Roe
148%
Sardine
Carbohydrates
2%
Roe
0%
Sardine
Fats
38%
Roe
53%
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?
Roe
Roe is relatively richer in vitamins

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.