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  6. Roe vs. Flatfish

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.
  • Roe has a higher glycemic index (27) than flatfish (0).

We used Fish, roe, mixed species, cooked, dry heat and Fish, flatfish (flounder and sole species), cooked, dry heat types in this comparison.

Infographic

Roe vs Flatfish 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
9
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 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +12%
Contains more PotassiumPotassium +43.7%
Contains more IronIron +234.8%
Contains more CopperCopper +456.5%
Contains more ZincZinc +228.2%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -67.8%
Contains more SeleniumSelenium +58.6%
Contains more ManganeseManganese +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.
Roe
Roe
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 53% 4% 15% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +658.3%
Contains more Vitamin B1Vitamin B1 +965.4%
Contains more Vitamin B2Vitamin B2 +3696%
Contains more Vitamin B3Vitamin B3 +71.5%
Contains more Vitamin B5Vitamin B5 +408.4%
Contains more Vitamin B6Vitamin B6 +60.9%
Contains more Vitamin B12Vitamin B12 +780.9%
Contains more FolateFolate +1433.3%

All nutrients comparison - raw data values

Nutrient Roe Flatfish DV% diff.
Vitamin B12 11.54µg 1.31µg 426%
Cholesterol 479mg 56mg 141%
Vitamin B2 0.949mg 0.025mg 71%
Selenium 51.7µg 32.6µg 35%
Phosphorus 515mg 309mg 29%
Protein 28.62g 15.24g 27%
Folate 92µg 6µg 22%
Vitamin B1 0.277mg 0.026mg 21%
Polyunsaturated fat 3.404g 0.459g 20%
Vitamin B5 1.154mg 0.227mg 19%
Vitamin C 16.4mg 0mg 18%
Vitamin D 3.5µg 18%
Vitamin D* 139 IU 17%
Choline 79.9mg 15%
Copper 0.128mg 0.023mg 12%
Sodium 117mg 363mg 11%
Fats 8.23g 2.37g 9%
Vitamin A 91µg 12µg 9%
Zinc 1.28mg 0.39mg 8%
Iron 0.77mg 0.23mg 7%
Calories 204kcal 86kcal 6%
Vitamin B3 2.192mg 1.278mg 6%
Saturated fat 1.866g 0.542g 6%
Vitamin E 0.77mg 5%
Vitamin B6 0.185mg 0.115mg 5%
Monounsaturated fat 2.129g 0.657g 4%
Potassium 283mg 197mg 3%
Carbs 1.92g 0g 1%
Magnesium 26mg 22mg 1%
Protein per 100 calories 14g 18g N/A
Calories per 10 g protein 71kcal 56kcal N/A
Weight per 100 calories 49g 116g N/A
Unsaturated / Saturated Fat ratio 3 2.1 N/A
Net carbs 1.92g 0g N/A
Calcium 28mg 25mg 0%
Manganese 0.013mg 0.017mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.375mg 0.197mg 0%
Threonine 1.305mg 0.719mg 0%
Isoleucine 1.465mg 0.754mg 0%
Leucine 2.509mg 1.335mg 0%
Lysine 2.179mg 1.561mg 0%
Methionine 0.71mg 0.56mg 0%
Phenylalanine 1.401mg 0.624mg 0%
Valine 1.676mg 0.8mg 0%
Histidine 0.778mg 0.374mg 0%
Omega-3 - EPA 1.26g 0.168g N/A
Omega-3 - DHA 1.747g 0.132g N/A
Omega-3 - DPA 0.105g 0.034g N/A
Omega-6 - Eicosadienoic acid 0.006g 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
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more ProteinProtein +87.8%
Contains more FatsFats +247.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +103.1%
Contains more WaterWater +38.3%

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
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 g
Contains more Mono. FatMonounsaturated fat +224%
Contains more Poly. FatPolyunsaturated fat +641.6%
Contains less Sat. FatSaturated fat -71%

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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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.