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Roe vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the differences between roe and rainbow trout?

  • Roe is higher in vitamin B12, vitamin B2, selenium, phosphorus, folate, vitamin C, and vitamin B1, yet rainbow trout is higher in vitamin B3 and vitamin B6.
  • Roe's daily need coverage for vitamin B12 is 302% more.
  • Roe has 11 times more vitamin B2 than rainbow trout. While roe has 0.949mg of vitamin B2, rainbow trout has only 0.09mg.
  • The amount of cholesterol in rainbow trout is lower.
  • The glycemic index of rainbow trout is lower.

We used Fish, roe, mixed species, cooked, dry heat and Fish, trout, rainbow, farmed, raw types in this article.

Infographic

Roe vs Rainbow trout 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
7
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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more CalciumCalcium +12%
Contains more IronIron +148.4%
Contains more CopperCopper +178.3%
Contains more ZincZinc +184.4%
Contains more PhosphorusPhosphorus +127.9%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +119.1%
Contains more PotassiumPotassium +33.2%
Contains less SodiumSodium -56.4%
~equal in Magnesium ~25mg

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
5
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% 30% 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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +465.5%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B2Vitamin B2 +954.4%
Contains more Vitamin B12Vitamin B12 +168.4%
Contains more FolateFolate +736.4%
Contains more Vitamin B3Vitamin B3 +154%
Contains more Vitamin B5Vitamin B5 +44.5%
Contains more Vitamin B6Vitamin B6 +83.8%
~equal in Vitamin A ~84µg

All nutrients comparison - raw data values

Nutrient Roe Rainbow trout DV% diff.
Vitamin B12 11.54µg 4.3µg 302%
Cholesterol 479mg 59mg 140%
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Vitamin B2 0.949mg 0.09mg 66%
Selenium 51.7µg 23.6µg 51%
Phosphorus 515mg 226mg 41%
Vitamin B3 2.192mg 5.567mg 21%
Folate 92µg 11µg 20%
Protein 28.62g 19.94g 17%
Vitamin E 2.34mg 16%
Vitamin C 16.4mg 2.9mg 15%
Vitamin B1 0.277mg 0.12mg 13%
Polyunsaturated fat 3.404g 1.507g 13%
Vitamin B6 0.185mg 0.34mg 12%
Choline 65mg 12%
Vitamin B5 1.154mg 1.667mg 10%
Copper 0.128mg 0.046mg 9%
Zinc 1.28mg 0.45mg 8%
Iron 0.77mg 0.31mg 6%
Calories 204kcal 141kcal 3%
Sodium 117mg 51mg 3%
Potassium 283mg 377mg 3%
Fats 8.23g 6.18g 3%
Saturated fat 1.866g 1.383g 2%
Vitamin A 91µg 84µg 1%
Carbs 1.92g 0g 1%
Net carbs 1.92g 0g N/A
Magnesium 26mg 25mg 0%
Calcium 28mg 25mg 0%
Manganese 0.013mg 0.011mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Monounsaturated fat 2.129g 1.979g 0%
Tryptophan 0.375mg 0.234mg 0%
Threonine 1.305mg 0.915mg 0%
Isoleucine 1.465mg 0.962mg 0%
Leucine 2.509mg 1.696mg 0%
Lysine 2.179mg 1.916mg 0%
Methionine 0.71mg 0.618mg 0%
Phenylalanine 1.401mg 0.815mg 0%
Valine 1.676mg 1.075mg 0%
Histidine 0.778mg 0.614mg 0%
Omega-3 - EPA 1.26g 0.217g N/A
Omega-3 - DHA 1.747g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.105g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more ProteinProtein +43.5%
Contains more FatsFats +33.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3150%
Contains more WaterWater +25.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Poly. FatPolyunsaturated fat +125.9%
Contains less Sat. FatSaturated fat -25.9%
~equal in Monounsaturated fat ~1.979g

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.