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Roe vs. French fries — In-Depth Nutrition Comparison

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A recap on differences between roe and french fries

  • Roe is higher in vitamin B12, selenium, vitamin B2, phosphorus, folate, vitamin C, and vitamin B5, yet french fries are higher in fiber and vitamin B6.
  • Roe covers your daily vitamin B12 needs 481% more than french fries.
  • The glycemic index of roe is lower.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Fast foods, potato, french fried in vegetable oil.

Infographic

Roe vs French fries 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
5
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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more CalciumCalcium +55.6%
Contains more ZincZinc +156%
Contains more PhosphorusPhosphorus +312%
Contains less SodiumSodium -44.3%
Contains more SeleniumSelenium +5644.4%
Contains more MagnesiumMagnesium +34.6%
Contains more PotassiumPotassium +104.6%
Contains more ManganeseManganese +1800%
~equal in Iron ~0.81mg
~equal in Copper ~0.124mg

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
7
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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin CVitamin C +248.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +62.9%
Contains more Vitamin B2Vitamin B2 +2333.3%
Contains more Vitamin B5Vitamin B5 +99%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +206.7%
Contains more Vitamin B3Vitamin B3 +37%
Contains more Vitamin B6Vitamin B6 +101.1%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Roe French fries DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Selenium 51.7µg 0.9µg 92%
Vitamin B2 0.949mg 0.039mg 70%
Phosphorus 515mg 125mg 56%
Protein 28.62g 3.43g 50%
Folate 92µg 30µg 16%
Fiber 0g 3.8g 15%
Vitamin B6 0.185mg 0.372mg 14%
Polyunsaturated fat 3.404g 5.398g 13%
Carbs 1.92g 41.44g 13%
Vitamin C 16.4mg 4.7mg 13%
Vitamin B5 1.154mg 0.58mg 11%
Vitamin E 1.67mg 11%
Monounsaturated fat 2.129g 5.969g 10%
Vitamin A 91µg 0µg 10%
Manganese 0.013mg 0.247mg 10%
Fats 8.23g 14.73g 10%
Potassium 283mg 579mg 9%
Vitamin B1 0.277mg 0.17mg 9%
Vitamin K 11.2µg 9%
Choline 36.8mg 7%
Zinc 1.28mg 0.5mg 7%
Calories 204kcal 312kcal 5%
Vitamin B3 2.192mg 3.004mg 5%
Sodium 117mg 210mg 4%
Saturated fat 1.866g 2.336g 2%
Magnesium 26mg 35mg 2%
Iron 0.77mg 0.81mg 1%
Calcium 28mg 18mg 1%
Net carbs 1.92g 37.64g N/A
Sugar 0.3g N/A
Copper 0.128mg 0.124mg 0%
Trans fat 0.06g N/A
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - ALA 0.407g N/A
Omega-3 - DPA 0.105g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +734.4%
Contains more WaterWater +52.1%
Contains more OtherOther +40.5%
Contains more FatsFats +79%
Contains more CarbsCarbs +2058.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
1
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
17% 44% 39%
Saturated fat: Sat. Fat 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains less Sat. FatSaturated fat -20.1%
Contains more Mono. FatMonounsaturated fat +180.4%
Contains more Poly. FatPolyunsaturated fat +58.6%

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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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.