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Roe vs Halibut - In-Depth Nutrition Comparison

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A recap on differences between Roe and Halibut

  • Roe is higher in Vitamin B12, Vitamin B2, Phosphorus, Selenium, Folate, Vitamin B1, and Vitamin B5, yet Halibut is higher in Vitamin C, and Vitamin B6.
  • Roe covers your daily Vitamin B12 needs 439% more than Halibut.
  • Roe contains 92 times more Folate than Halibut. While Roe contains 92µg of Folate, Halibut contains only 1µg.
  • The amount of Cholesterol in Halibut is lower.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Fish, halibut, Greenland, raw.

Infographic

Roe vs Halibut 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
Roe
6
:
Contains more Calcium +833.3%
Contains more Iron +16.7%
Contains more Phosphorus +214%
Contains more Zinc +220%
Contains more Copper +326.7%
Contains less Sodium -31.6%
Equal in Magnesium - 26
Equal in Potassium - 268
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 1% 25% 19% 71% 24% 11% 11% 10%
Contains more Calcium +833.3%
Contains more Iron +16.7%
Contains more Phosphorus +214%
Contains more Zinc +220%
Contains more Copper +326.7%
Contains less Sodium -31.6%
Equal in Magnesium - 26
Equal in Potassium - 268

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
8
:
Contains more Vitamin A +544.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +361.7%
Contains more Vitamin B2 +1086.3%
Contains more Vitamin B3 +46.1%
Contains more Vitamin B5 +361.6%
Contains more Folate +9100%
Contains more Vitamin B12 +1054%
Contains more Vitamin B6 +127%
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 3% 15% 822% 0% 15% 19% 29% 15% 97% 1% 126% 1%
Contains more Vitamin A +544.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +361.7%
Contains more Vitamin B2 +1086.3%
Contains more Vitamin B3 +46.1%
Contains more Vitamin B5 +361.6%
Contains more Folate +9100%
Contains more Vitamin B12 +1054%
Contains more Vitamin B6 +127%

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 Halibut
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Roe Halibut Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 14.37g Roe
Fats 8.23g 13.84g Halibut
Carbs 1.92g 0g Roe
Calories 204kcal 186kcal Roe
Starch g g
Fructose g g
Sugar g 0g Roe
Fiber 0g 0g
Calcium 28mg 3mg Roe
Iron 0.77mg 0.66mg Roe
Magnesium 26mg 26mg
Phosphorus 515mg 164mg Roe
Potassium 283mg 268mg Roe
Sodium 117mg 80mg Halibut
Zinc 1.28mg 0.4mg Roe
Copper 0.128mg 0.03mg Roe
Vitamin A 303IU 47IU Roe
Vitamin E mg 0.73mg Halibut
Vitamin D IU 1097IU Halibut
Vitamin D µg 27.4µg Halibut
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0.06mg Roe
Vitamin B2 0.949mg 0.08mg Roe
Vitamin B3 2.192mg 1.5mg Roe
Vitamin B5 1.154mg 0.25mg Roe
Vitamin B6 0.185mg 0.42mg Halibut
Folate 92µg 1µg Roe
Vitamin B12 11.54µg 1µg Roe
Vitamin K µg 0.1µg Halibut
Tryptophan 0.375mg 0.161mg Roe
Threonine 1.305mg 0.63mg Roe
Isoleucine 1.465mg 0.662mg Roe
Leucine 2.509mg 1.168mg Roe
Lysine 2.179mg 1.32mg Roe
Methionine 0.71mg 0.425mg Roe
Phenylalanine 1.401mg 0.561mg Roe
Valine 1.676mg 0.74mg Roe
Histidine 0.778mg 0.423mg Roe
Cholesterol 479mg 46mg Halibut
Trans Fat g g
Saturated Fat 1.866g 2.419g Roe
Monounsaturated Fat 2.129g 8.378g Halibut
Polyunsaturated fat 3.404g 1.367g Roe

Which food is preferable for your diet?

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

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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
95
Halibut
Mineral Summary Score
49
Roe
21
Halibut

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
86%
Halibut
Carbohydrates
2%
Roe
0%
Halibut
Fats
38%
Roe
64%
Halibut

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 0.553g)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sodium?
Halibut
Halibut contains less Sodium (difference - 37mg)
Which food is lower in Cholesterol?
Halibut
Halibut is lower in Cholesterol (difference - 433mg)
Which food is lower in glycemic index?
Halibut
Halibut is lower in glycemic index (difference - 27)
Which food is cheaper?
Halibut
Halibut is cheaper (difference - $95)

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. Halibut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.