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Roe vs. Lingcod — In-Depth Nutrition Comparison

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What are the main differences between Roe and Lingcod?

  • Roe is richer in Vitamin B12, Vitamin B2, Phosphorus, Folate, Vitamin B1, Vitamin C, Copper, and Selenium, while Lingcod is higher in Vitamin B6.
  • Roe's daily need coverage for Vitamin B12 is 308% higher.
  • Lingcod is lower in Cholesterol.

We used Fish, roe, mixed species, cooked, dry heat and Fish, lingcod, cooked, dry heat types in this comparison.

Infographic

Roe vs Lingcod 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 24% 5.4% 49% 15% 12% 16% 111% 9.9% 3.4% 255%
Contains more CalciumCalcium +55.6%
Contains more IronIron +87.8%
Contains more CopperCopper +265.7%
Contains more ZincZinc +120.7%
Contains more PhosphorusPhosphorus +99.6%
Contains more MagnesiumMagnesium +26.9%
Contains more PotassiumPotassium +97.9%
Contains less SodiumSodium -35%
Contains more ManganeseManganese +100%
~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
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% 18% 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% 3.5% 0% 0% 8.8% 32% 43% 52% 80% 519% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +422.4%
Contains more Vitamin B1Vitamin B1 +691.4%
Contains more Vitamin B2Vitamin B2 +582.7%
Contains more Vitamin B5Vitamin B5 +33.4%
Contains more Vitamin B12Vitamin B12 +178.1%
Contains more FolateFolate +820%
Contains more Vitamin B6Vitamin B6 +87%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~2.314mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
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% 76%
Protein: 22.64 g
Fats: 1.36 g
Carbs: 0 g
Water: 75.68 g
Other: 0.32 g
Contains more ProteinProtein +26.4%
Contains more FatsFats +505.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +712.5%
Contains more WaterWater +29.1%

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
24% 41% 35%
Saturated Fat: Sat. Fat 0.255 g
Monounsaturated Fat: Mono. Fat 0.447 g
Polyunsaturated fat: Poly. Fat 0.383 g
Contains more Mono. FatMonounsaturated Fat +376.3%
Contains more Poly. FatPolyunsaturated fat +788.8%
Contains less Sat. FatSaturated Fat -86.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roe Lingcod
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Roe Lingcod Opinion
Calories 204kcal 109kcal Roe
Protein 28.62g 22.64g Roe
Fats 8.23g 1.36g Roe
Vitamin C 16.4mg 0mg Roe
Net carbs 1.92g 0g Roe
Carbs 1.92g 0g Roe
Cholesterol 479mg 67mg Lingcod
Magnesium 26mg 33mg Lingcod
Calcium 28mg 18mg Roe
Potassium 283mg 560mg Lingcod
Iron 0.77mg 0.41mg Roe
Copper 0.128mg 0.035mg Roe
Zinc 1.28mg 0.58mg Roe
Phosphorus 515mg 258mg Roe
Sodium 117mg 76mg Lingcod
Vitamin A 303IU 58IU Roe
Vitamin A 91µg 17µg Roe
Manganese 0.013mg 0.026mg Lingcod
Selenium 51.7µg 46.8µg Roe
Vitamin B1 0.277mg 0.035mg Roe
Vitamin B2 0.949mg 0.139mg Roe
Vitamin B3 2.192mg 2.314mg Lingcod
Vitamin B5 1.154mg 0.865mg Roe
Vitamin B6 0.185mg 0.346mg Lingcod
Vitamin B12 11.54µg 4.15µg Roe
Folate 92µg 10µg Roe
Saturated Fat 1.866g 0.255g Lingcod
Monounsaturated Fat 2.129g 0.447g Roe
Polyunsaturated fat 3.404g 0.383g Roe
Tryptophan 0.375mg 0.254mg Roe
Threonine 1.305mg 0.993mg Roe
Isoleucine 1.465mg 1.043mg Roe
Leucine 2.509mg 1.84mg Roe
Lysine 2.179mg 2.079mg Roe
Methionine 0.71mg 0.67mg Roe
Phenylalanine 1.401mg 0.884mg Roe
Valine 1.676mg 1.166mg Roe
Histidine 0.778mg 0.667mg Roe
Omega-3 - EPA 1.26g 0.133g Roe
Omega-3 - DHA 1.747g 0.13g Roe
Omega-3 - DPA 0.105g 0.018g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Lingcod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
156%
Roe
57%
Lingcod
Minerals Daily Need Coverage Score
68%
Roe
50%
Lingcod

Comparison summary

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 is lower in Cholesterol?
Lingcod
Lingcod is lower in Cholesterol (difference - 412mg)
Which food contains less Sodium?
Lingcod
Lingcod contains less Sodium (difference - 41mg)
Which food is lower in Saturated Fat?
Lingcod
Lingcod is lower in Saturated Fat (difference - 1.611g)
Which food is lower in glycemic index?
Lingcod
Lingcod is lower in glycemic index (difference - 27)
Which food is cheaper?
Lingcod
Lingcod is cheaper (difference - $100)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Lingcod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174235/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.