Roe vs. Flatfish — In-Depth Nutrition Comparison
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What are the main differences between Roe and Flatfish?
- Roe has more Vitamin B12, Vitamin B2, Selenium, Phosphorus, Folate, Vitamin B1, Vitamin B5, Vitamin C, and Copper than Flatfish.
- Roe's daily need coverage for Vitamin B12 is 426% higher.
- Flatfish is lower in Cholesterol.
We used Fish, roe, mixed species, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat types in this comparison.
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.
Contains
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Calcium
+12%
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Iron
+234.8%
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Magnesium
+18.2%
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Phosphorus
+66.7%
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Potassium
+43.7%
Contains
less
Sodium
-67.8%
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Zinc
+228.2%
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Copper
+456.5%
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Selenium
+58.6%
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Manganese
+30.8%
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Calcium
+12%
Contains
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Iron
+234.8%
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Magnesium
+18.2%
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Phosphorus
+66.7%
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Potassium
+43.7%
Contains
less
Sodium
-67.8%
Contains
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Zinc
+228.2%
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Copper
+456.5%
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Selenium
+58.6%
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Manganese
+30.8%
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.
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Contains
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Vitamin A
+718.9%
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Vitamin C
+∞%
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Vitamin B1
+965.4%
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Vitamin B2
+3696%
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Vitamin B3
+71.5%
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Vitamin B5
+408.4%
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Vitamin B6
+60.9%
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Folate
+1433.3%
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Vitamin B12
+780.9%
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Vitamin A
+718.9%
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Vitamin C
+∞%
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Vitamin B1
+965.4%
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Vitamin B2
+3696%
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Vitamin B3
+71.5%
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Vitamin B5
+408.4%
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Vitamin B6
+60.9%
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Folate
+1433.3%
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Vitamin B12
+780.9%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+87.8%
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Fats
+247.3%
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Carbs
+∞%
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Other
+103.1%
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Water
+38.3%
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Protein
+87.8%
Contains
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Fats
+247.3%
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Carbs
+∞%
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Other
+103.1%
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Water
+38.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+224%
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Polyunsaturated fat
+641.6%
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Saturated Fat
-71%
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Monounsaturated Fat
+224%
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Polyunsaturated fat
+641.6%
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Saturated Fat
-71%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.92g | 0g |
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| Protein | 28.62g | 15.24g |
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| Fats | 8.23g | 2.37g |
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| Carbs | 1.92g | 0g |
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| Calories | 204kcal | 86kcal |
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| Calcium | 28mg | 25mg |
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| Iron | 0.77mg | 0.23mg |
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| Magnesium | 26mg | 22mg |
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| Phosphorus | 515mg | 309mg |
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| Potassium | 283mg | 197mg |
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| Sodium | 117mg | 363mg |
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| Zinc | 1.28mg | 0.39mg |
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| Copper | 0.128mg | 0.023mg |
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| Manganese | 0.013mg | 0.017mg |
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| Selenium | 51.7µg | 32.6µg |
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| Vitamin A | 303IU | 37IU |
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| Vitamin A RAE | 91µg | 12µg |
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| Vitamin E | 0.77mg |
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| Vitamin D | 139IU |
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| Vitamin D | 3.5µg |
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| Vitamin C | 16.4mg | 0mg |
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| Vitamin B1 | 0.277mg | 0.026mg |
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| Vitamin B2 | 0.949mg | 0.025mg |
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| Vitamin B3 | 2.192mg | 1.278mg |
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| Vitamin B5 | 1.154mg | 0.227mg |
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| Vitamin B6 | 0.185mg | 0.115mg |
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| Folate | 92µg | 6µg |
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| Vitamin B12 | 11.54µg | 1.31µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.375mg | 0.197mg |
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| Threonine | 1.305mg | 0.719mg |
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| Isoleucine | 1.465mg | 0.754mg |
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| Leucine | 2.509mg | 1.335mg |
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| Lysine | 2.179mg | 1.561mg |
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| Methionine | 0.71mg | 0.56mg |
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| Phenylalanine | 1.401mg | 0.624mg |
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| Valine | 1.676mg | 0.8mg |
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| Histidine | 0.778mg | 0.374mg |
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| Cholesterol | 479mg | 56mg |
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| Trans Fat | 0.014g |
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| Saturated Fat | 1.866g | 0.542g |
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| Omega-3 - DHA | 1.747g | 0.132g |
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| Omega-3 - EPA | 1.26g | 0.168g |
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| Omega-3 - DPA | 0.105g | 0.034g |
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| Monounsaturated Fat | 2.129g | 0.657g |
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| Polyunsaturated fat | 3.404g | 0.459g |
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| Omega-6 - Eicosadienoic acid | 0.006g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
169%
31%
Minerals Daily Need Coverage Score
68%
43%
Comparison summary
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Roe contains less Sodium (difference - 246mg)
Which food is richer in minerals?
Roe is relatively richer in minerals
Which food is richer in vitamins?
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Flatfish is lower in Cholesterol (difference - 423mg)
Which food is lower in Saturated Fat?
Flatfish is lower in Saturated Fat (difference - 1.324g)
Which food is lower in glycemic index?
Flatfish is lower in glycemic index (difference - 27)
Which food is cheaper?
Flatfish is cheaper (difference - $100)