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  6. Roe vs. Goat cheese

Roe vs. Goat cheese — In-Depth Nutrition Comparison

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The main differences between roe and goat cheese

  • Roe is richer in vitamin B12, selenium, folate, vitamin B2, and phosphorus, yet goat cheese is richer in copper, calcium, and vitamin A.
  • Daily need coverage for vitamin B12 for roe is 472% higher.
  • Roe contains 46 times more folate than goat cheese. Roe contains 92µg of folate, while goat cheese contains 2µg.
  • Goat cheese contains less cholesterol.
  • Goat cheese has a lower glycemic index than roe.

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Cheese, goat, semisoft type.

Infographic

Roe vs Goat cheese 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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more PotassiumPotassium +79.1%
Contains more ZincZinc +93.9%
Contains more PhosphorusPhosphorus +37.3%
Contains less SodiumSodium -71.8%
Contains more SeleniumSelenium +1260.5%
Contains more MagnesiumMagnesium +11.5%
Contains more CalciumCalcium +964.3%
Contains more IronIron +110.4%
Contains more CopperCopper +340.6%
Contains more ManganeseManganese +615.4%

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
8
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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +284.7%
Contains more Vitamin B2Vitamin B2 +40.4%
Contains more Vitamin B3Vitamin B3 +90.9%
Contains more Vitamin B5Vitamin B5 +507.4%
Contains more Vitamin B6Vitamin B6 +208.3%
Contains more Vitamin B12Vitamin B12 +5145.5%
Contains more FolateFolate +4500%
Contains more Vitamin AVitamin A +347.3%

All nutrients comparison - raw data values

Nutrient Roe Goat cheese DV% diff.
Vitamin B12 11.54µg 0.22µg 472%
Cholesterol 479mg 79mg 133%
Selenium 51.7µg 3.8µg 87%
Saturated fat 1.866g 20.639g 85%
Copper 0.128mg 0.564mg 48%
Vitamin A 91µg 407µg 35%
Fats 8.23g 29.84g 33%
Calcium 28mg 298mg 27%
Folate 92µg 2µg 23%
Vitamin B2 0.949mg 0.676mg 21%
Phosphorus 515mg 375mg 20%
Vitamin B5 1.154mg 0.19mg 19%
Polyunsaturated fat 3.404g 0.709g 18%
Vitamin C 16.4mg 0mg 18%
Vitamin B1 0.277mg 0.072mg 17%
Protein 28.62g 21.58g 14%
Sodium 117mg 415mg 13%
Monounsaturated fat 2.129g 6.808g 12%
Iron 0.77mg 1.62mg 11%
Vitamin B6 0.185mg 0.06mg 10%
Calories 204kcal 364kcal 8%
Vitamin B3 2.192mg 1.148mg 7%
Zinc 1.28mg 0.66mg 6%
Potassium 283mg 158mg 4%
Manganese 0.013mg 0.093mg 3%
Vitamin D 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 22IU 3%
Vitamin E 0.26mg 2%
Vitamin K 2.5µg 2%
Carbs 1.92g 0.12g 1%
Magnesium 26mg 29mg 1%
Net carbs 1.92g 0.12g N/A
Sugar 0.12g N/A
Tryptophan 0.375mg 0.227mg 0%
Threonine 1.305mg 0.805mg 0%
Isoleucine 1.465mg 0.893mg 0%
Leucine 2.509mg 1.861mg 0%
Lysine 2.179mg 1.549mg 0%
Methionine 0.71mg 0.575mg 0%
Phenylalanine 1.401mg 0.859mg 0%
Valine 1.676mg 1.485mg 0%
Histidine 0.778mg 0.589mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - DPA 0.105g 0g 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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more ProteinProtein +32.6%
Contains more CarbsCarbs +1500%
Contains more WaterWater +28.8%
Contains more FatsFats +262.6%
Contains more OtherOther +13.1%

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
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -91%
Contains more Poly. FatPolyunsaturated fat +380.1%
Contains more Mono. FatMonounsaturated fat +219.8%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.