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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.
  • Roe has a higher glycemic index (27) than lingcod (0).

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% 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% 5.7% 0% 0% 8.8% 32% 43% 52% 80% 519% 0% 7.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +435.3%
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 DV% diff.
Vitamin B12 11.54µg 4.15µg 308%
Cholesterol 479mg 67mg 137%
Vitamin B2 0.949mg 0.139mg 62%
Phosphorus 515mg 258mg 37%
Folate 92µg 10µg 21%
Polyunsaturated fat 3.404g 0.383g 20%
Vitamin B1 0.277mg 0.035mg 20%
Vitamin C 16.4mg 0mg 18%
Vitamin B6 0.185mg 0.346mg 12%
Protein 28.62g 22.64g 12%
Fats 8.23g 1.36g 11%
Copper 0.128mg 0.035mg 10%
Selenium 51.7µg 46.8µg 9%
Vitamin A 91µg 17µg 8%
Potassium 283mg 560mg 8%
Saturated fat 1.866g 0.255g 7%
Zinc 1.28mg 0.58mg 6%
Vitamin B5 1.154mg 0.865mg 6%
Iron 0.77mg 0.41mg 5%
Calories 204kcal 109kcal 5%
Monounsaturated fat 2.129g 0.447g 4%
Sodium 117mg 76mg 2%
Magnesium 26mg 33mg 2%
Vitamin B3 2.192mg 2.314mg 1%
Manganese 0.013mg 0.026mg 1%
Calcium 28mg 18mg 1%
Carbs 1.92g 0g 1%
Net carbs 1.92g 0g N/A
Tryptophan 0.375mg 0.254mg 0%
Threonine 1.305mg 0.993mg 0%
Isoleucine 1.465mg 1.043mg 0%
Leucine 2.509mg 1.84mg 0%
Lysine 2.179mg 2.079mg 0%
Methionine 0.71mg 0.67mg 0%
Phenylalanine 1.401mg 0.884mg 0%
Valine 1.676mg 1.166mg 0%
Histidine 0.778mg 0.667mg 0%
Omega-3 - EPA 1.26g 0.133g N/A
Omega-3 - DHA 1.747g 0.13g N/A
Omega-3 - DPA 0.105g 0.018g N/A

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
157%
Roe
58%
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.