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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +12%
Contains more Iron +148.4%
Contains more Phosphorus +127.9%
Contains more Zinc +184.4%
Contains more Copper +178.3%
Contains more Potassium +33.2%
Contains less Sodium -56.4%
Equal in Magnesium - 25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Contains more Calcium +12%
Contains more Iron +148.4%
Contains more Phosphorus +127.9%
Contains more Zinc +184.4%
Contains more Copper +178.3%
Contains more Potassium +33.2%
Contains less Sodium -56.4%
Equal in Magnesium - 25

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
6
:
Contains more Vitamin C +465.5%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B2 +954.4%
Contains more Folate +736.4%
Contains more Vitamin B12 +168.4%
Contains more Vitamin B3 +154%
Contains more Vitamin B5 +44.5%
Contains more Vitamin B6 +83.8%
Equal in Vitamin A - 280
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 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin C +465.5%
Contains more Vitamin B1 +130.8%
Contains more Vitamin B2 +954.4%
Contains more Folate +736.4%
Contains more Vitamin B12 +168.4%
Contains more Vitamin B3 +154%
Contains more Vitamin B5 +44.5%
Contains more Vitamin B6 +83.8%
Equal in Vitamin A - 280

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 Rainbow trout
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Roe Rainbow trout Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 19.94g Roe
Fats 8.23g 6.18g Roe
Carbs 1.92g 0g Roe
Calories 204kcal 141kcal Roe
Starch g g
Fructose g g
Sugar g 0g Roe
Fiber 0g 0g
Calcium 28mg 25mg Roe
Iron 0.77mg 0.31mg Roe
Magnesium 26mg 25mg Roe
Phosphorus 515mg 226mg Roe
Potassium 283mg 377mg Rainbow trout
Sodium 117mg 51mg Rainbow trout
Zinc 1.28mg 0.45mg Roe
Copper 0.128mg 0.046mg Roe
Vitamin A 303IU 280IU Roe
Vitamin E mg 2.34mg Rainbow trout
Vitamin D IU 635IU Rainbow trout
Vitamin D µg 15.9µg Rainbow trout
Vitamin C 16.4mg 2.9mg Roe
Vitamin B1 0.277mg 0.12mg Roe
Vitamin B2 0.949mg 0.09mg Roe
Vitamin B3 2.192mg 5.567mg Rainbow trout
Vitamin B5 1.154mg 1.667mg Rainbow trout
Vitamin B6 0.185mg 0.34mg Rainbow trout
Folate 92µg 11µg Roe
Vitamin B12 11.54µg 4.3µg Roe
Vitamin K µg 0.1µg Rainbow trout
Tryptophan 0.375mg 0.234mg Roe
Threonine 1.305mg 0.915mg Roe
Isoleucine 1.465mg 0.962mg Roe
Leucine 2.509mg 1.696mg Roe
Lysine 2.179mg 1.916mg Roe
Methionine 0.71mg 0.618mg Roe
Phenylalanine 1.401mg 0.815mg Roe
Valine 1.676mg 1.075mg Roe
Histidine 0.778mg 0.614mg Roe
Cholesterol 479mg 59mg Rainbow trout
Trans Fat g 0.047g Roe
Saturated Fat 1.866g 1.383g Rainbow trout
Monounsaturated Fat 2.129g 1.979g Roe
Polyunsaturated fat 3.404g 1.507g Roe

Which food is preferable for your diet?

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

People also compare

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
119
Rainbow trout
Mineral Summary Score
49
Roe
25
Rainbow trout

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
120%
Rainbow trout
Carbohydrates
2%
Roe
0%
Rainbow trout
Fats
38%
Roe
29%
Rainbow trout

Comparison summary

Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 66mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 420mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 0.483g)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 27)
Which food is cheaper?
Rainbow trout
Rainbow trout is cheaper (difference - $93)
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

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. 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.