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  6. Roe vs. Halibut raw

Roe vs. Halibut raw — In-Depth Nutrition Comparison

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A recap on differences between roe and halibut raw

  • Roe is higher in vitamin B12, vitamin B2, phosphorus, selenium, folate, vitamin C, vitamin B1, and vitamin B5, yet halibut raw is higher in vitamin B6.
  • Roe covers your daily vitamin B12 needs 439% more than halibut raw.
  • The amount of cholesterol in halibut raw is lower.
  • The glycemic index of halibut raw 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 raw 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
6
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 19% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more CalciumCalcium +833.3%
Contains more IronIron +16.7%
Contains more CopperCopper +326.7%
Contains more ZincZinc +220%
Contains more PhosphorusPhosphorus +214%
Contains more SeleniumSelenium +41.6%
Contains less SodiumSodium -31.6%
~equal in Magnesium ~26mg
~equal in Potassium ~268mg
~equal in Manganese ~0.012mg

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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +550%
Contains more Vitamin B1Vitamin B1 +361.7%
Contains more Vitamin B2Vitamin B2 +1086.3%
Contains more Vitamin B3Vitamin B3 +46.1%
Contains more Vitamin B5Vitamin B5 +361.6%
Contains more Vitamin B12Vitamin B12 +1054%
Contains more FolateFolate +9100%
Contains more Vitamin B6Vitamin B6 +127%

All nutrients comparison - raw data values

Nutrient Roe Halibut raw DV% diff.
Vitamin B12 11.54µg 1µg 439%
Cholesterol 479mg 46mg 144%
Vitamin D 1097IU 137%
Vitamin D 27.4µg 137%
Vitamin B2 0.949mg 0.08mg 67%
Phosphorus 515mg 164mg 50%
Protein 28.62g 14.37g 29%
Selenium 51.7µg 36.5µg 28%
Folate 92µg 1µg 23%
Vitamin B1 0.277mg 0.06mg 18%
Vitamin B6 0.185mg 0.42mg 18%
Vitamin B5 1.154mg 0.25mg 18%
Vitamin C 16.4mg 0mg 18%
Monounsaturated fat 2.129g 8.378g 16%
Polyunsaturated fat 3.404g 1.367g 14%
Choline 61.8mg 11%
Copper 0.128mg 0.03mg 11%
Vitamin A 91µg 14µg 9%
Fats 8.23g 13.84g 9%
Zinc 1.28mg 0.4mg 8%
Vitamin E 0.73mg 5%
Vitamin B3 2.192mg 1.5mg 4%
Calcium 28mg 3mg 3%
Saturated fat 1.866g 2.419g 3%
Sodium 117mg 80mg 2%
Calories 204kcal 186kcal 1%
Iron 0.77mg 0.66mg 1%
Carbs 1.92g 0g 1%
Net carbs 1.92g 0g N/A
Magnesium 26mg 26mg 0%
Potassium 283mg 268mg 0%
Manganese 0.013mg 0.012mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.375mg 0.161mg 0%
Threonine 1.305mg 0.63mg 0%
Isoleucine 1.465mg 0.662mg 0%
Leucine 2.509mg 1.168mg 0%
Lysine 2.179mg 1.32mg 0%
Methionine 0.71mg 0.425mg 0%
Phenylalanine 1.401mg 0.561mg 0%
Valine 1.676mg 0.74mg 0%
Histidine 0.778mg 0.423mg 0%
Omega-3 - EPA 1.26g 0.526g N/A
Omega-3 - DHA 1.747g 0.393g N/A
Omega-3 - DPA 0.105g 0.089g 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
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more ProteinProtein +99.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +71.1%
Contains more FatsFats +68.2%
Contains more WaterWater +19.9%

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
20% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -22.9%
Contains more Poly. FatPolyunsaturated fat +149%
Contains more Mono. FatMonounsaturated fat +293.5%

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. Halibut raw - 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.