Roe vs. Sardines — In-Depth Nutrition Comparison
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A recap on the differences between roe and sardines
- Roe is higher in vitamin B12, vitamin B2, folate, vitamin C, vitamin B1, and vitamin B5, yet sardines are higher in calcium, iron, and vitamin B3.
- Roe covers your daily cholesterol needs 112% more than sardines.
- The amount of cholesterol in sardines is lower.
- The glycemic index of sardines 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
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| 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% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +184.4% |
| 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 DVitamin D | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +139.3% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 479mg | 142mg | 112% |
| Vitamin B12 | 11.54µg | 8.94µg | 108% |
| Vitamin B2 | 0.949mg | 0.227mg | 56% |
| Calcium | 28mg | 382mg | 35% |
| Iron | 0.77mg | 2.92mg | 27% |
| Vitamin D* | 193 IU | 24% | |
| Vitamin D | 4.8µg | 24% | |
| Folate | 92µg | 10µg | 21% |
| Vitamin B3 | 2.192mg | 5.245mg | 19% |
| Vitamin C | 16.4mg | 0mg | 18% |
| Vitamin B1 | 0.277mg | 0.08mg | 16% |
| Vitamin E | 2.04mg | 14% | |
| Choline | 75mg | 14% | |
| Polyunsaturated fat | 3.404g | 5.148g | 12% |
| Vitamin B5 | 1.154mg | 0.642mg | 10% |
| Protein | 28.62g | 24.62g | 8% |
| Sodium | 117mg | 307mg | 8% |
| Vitamin A | 91µg | 32µg | 7% |
| Copper | 0.128mg | 0.186mg | 6% |
| Fats | 8.23g | 11.45g | 5% |
| Phosphorus | 515mg | 490mg | 4% |
| Manganese | 0.013mg | 0.108mg | 4% |
| Monounsaturated fat | 2.129g | 3.869g | 4% |
| Magnesium | 26mg | 39mg | 3% |
| Potassium | 283mg | 397mg | 3% |
| Selenium | 51.7µg | 52.7µg | 2% |
| Vitamin K | 2.6µg | 2% | |
| Saturated fat | 1.866g | 1.528g | 2% |
| Carbs | 1.92g | 0g | 1% |
| Vitamin B6 | 0.185mg | 0.167mg | 1% |
| Calories | 204kcal | 208kcal | 0% |
| Protein per 100 calories | 14g | 12g | N/A |
| Calories per 10 g protein | 71kcal | 84kcal | N/A |
| Weight per 100 calories | 49g | 48g | N/A |
| Unsaturated / Saturated Fat ratio | 3 | 5.9 | N/A |
| Net carbs | 1.92g | 0g | N/A |
| Zinc | 1.28mg | 1.31mg | 0% |
| Tryptophan | 0.375mg | 0.276mg | 0% |
| Threonine | 1.305mg | 1.079mg | 0% |
| Isoleucine | 1.465mg | 1.134mg | 0% |
| Leucine | 2.509mg | 2.001mg | 0% |
| Lysine | 2.179mg | 2.26mg | 0% |
| Methionine | 0.71mg | 0.729mg | 0% |
| Phenylalanine | 1.401mg | 0.961mg | 0% |
| Valine | 1.676mg | 1.268mg | 0% |
| Histidine | 0.778mg | 0.725mg | 0% |
| Omega-3 (EPA) | 1.26g | 0.473g | N/A |
| Omega-3 (DHA) | 1.747g | 0.509g | N/A |
| Omega-3 (DPA) | 0.105g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +16.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more FatsFats | +39.1% |
~equal in
Water
~59.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -18.1% |
| Contains more Mono. FatMonounsaturated fat | +81.7% |
| Contains more Poly. FatPolyunsaturated fat | +51.2% |
