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Roe vs. Herring — In-Depth Nutrition Comparison

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What are the differences between roe and herring?

  • Roe is higher in vitamin B2, phosphorus, folate, vitamin C, vitamin B1, and selenium, yet herring is higher in vitamin B12, vitamin B6, and vitamin B3.
  • Roe's daily need coverage for cholesterol is 134% more.
  • Roe has 23 times more vitamin C than herring. While roe has 16.4mg of vitamin C, herring has only 0.7mg.
  • The amount of cholesterol in herring is lower.
  • The glycemic index of herring is lower.

We used Fish, roe, mixed species, cooked, dry heat and Fish, herring, Atlantic, cooked, dry heat types in this article.

Infographic

Roe vs Herring 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
1
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 29% 22% 37% 53% 39% 35% 130% 15% 5.2% 255%
Contains more PhosphorusPhosphorus +70%
Contains more MagnesiumMagnesium +57.7%
Contains more CalciumCalcium +164.3%
Contains more PotassiumPotassium +48.1%
Contains more IronIron +83.1%
Contains more ManganeseManganese +207.7%
~equal in Copper ~0.118mg
~equal in Zinc ~1.27mg
~equal in Sodium ~115mg
~equal in Selenium ~46.8µg

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
6
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 2.3% 81% 12% 27% 28% 69% 77% 44% 80% 1643% 0.25% 9%
Contains more Vitamin CVitamin C +2242.9%
Contains more Vitamin AVitamin A +152.8%
Contains more Vitamin B1Vitamin B1 +147.3%
Contains more Vitamin B2Vitamin B2 +217.4%
Contains more Vitamin B5Vitamin B5 +55.9%
Contains more FolateFolate +666.7%
Contains more Vitamin B3Vitamin B3 +88.1%
Contains more Vitamin B6Vitamin B6 +88.1%
Contains more Vitamin B12Vitamin B12 +13.9%

All nutrients comparison - raw data values

Nutrient Roe Herring DV% diff.
Cholesterol 479mg 77mg 134%
Vitamin B12 11.54µg 13.14µg 67%
Vitamin B2 0.949mg 0.299mg 50%
Phosphorus 515mg 303mg 30%
Vitamin D* 214 IU 27%
Vitamin D 5.4µg 27%
Folate 92µg 12µg 20%
Vitamin C 16.4mg 0.7mg 17%
Choline 83.3mg 15%
Vitamin B1 0.277mg 0.112mg 14%
Vitamin B6 0.185mg 0.348mg 13%
Vitamin B3 2.192mg 4.124mg 12%
Protein 28.62g 23.03g 11%
Vitamin E 1.37mg 9%
Selenium 51.7µg 46.8µg 9%
Iron 0.77mg 1.41mg 8%
Vitamin B5 1.154mg 0.74mg 8%
Monounsaturated fat 2.129g 4.79g 7%
Vitamin A 91µg 36µg 6%
Fats 8.23g 11.59g 5%
Calcium 28mg 74mg 5%
Magnesium 26mg 41mg 4%
Potassium 283mg 419mg 4%
Polyunsaturated fat 3.404g 2.735g 4%
Saturated fat 1.866g 2.615g 3%
Carbs 1.92g 0g 1%
Copper 0.128mg 0.118mg 1%
Manganese 0.013mg 0.04mg 1%
Calories 204kcal 203kcal 0%
Protein per 100 calories 14g 11g N/A
Calories per 10 g protein 71kcal 88kcal N/A
Weight per 100 calories 49g 49g N/A
Unsaturated / Saturated Fat ratio 3 2.9 N/A
Net carbs 1.92g 0g N/A
Zinc 1.28mg 1.27mg 0%
Sodium 117mg 115mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.375mg 0.258mg 0%
Threonine 1.305mg 1.01mg 0%
Isoleucine 1.465mg 1.061mg 0%
Leucine 2.509mg 1.872mg 0%
Lysine 2.179mg 2.115mg 0%
Methionine 0.71mg 0.682mg 0%
Phenylalanine 1.401mg 0.899mg 0%
Valine 1.676mg 1.187mg 0%
Histidine 0.778mg 0.678mg 0%
Omega-3 - EPA 1.26g 0.909g N/A
Omega-3 - DHA 1.747g 1.105g N/A
Omega-3 - DPA 0.105g 0.071g 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
23% 12% 64%
Protein: 23.03 g
Fats: 11.59 g
Carbs: 0 g
Water: 64.16 g
Other: 1.22 g
Contains more ProteinProtein +24.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +113.1%
Contains more FatsFats +40.8%
~equal in Water ~64.16g

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
26% 47% 27%
Saturated fat: Sat. Fat 2.615 g
Monounsaturated fat: Mono. Fat 4.79 g
Polyunsaturated fat: Poly. Fat 2.735 g
Contains less Sat. FatSaturated fat -28.6%
Contains more Poly. FatPolyunsaturated fat +24.5%
Contains more Mono. FatMonounsaturated fat +125%

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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. Herring - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175117/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.