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  6. Roe vs. Lobster Raw

Roe vs. Lobster Raw — In-Depth Nutrition Comparison

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The main differences between roe and lobster Raw

  • Roe is richer in vitamin B12, vitamin B2, phosphorus, vitamin B1, folate, and vitamin C, yet lobster Raw is richer in copper, selenium, and zinc.
  • Daily need coverage for vitamin B12 for roe is 429% higher.
  • Lobster Raw contains less cholesterol.
  • Lobster Raw has a lower glycemic index than roe.

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Crustaceans, lobster, northern, raw.

Infographic

Roe vs Lobster 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
4
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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more PotassiumPotassium +41.5%
Contains more IronIron +196.2%
Contains more PhosphorusPhosphorus +219.9%
Contains less SodiumSodium -72.3%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +200%
Contains more CopperCopper +953.9%
Contains more ZincZinc +175.8%
Contains more ManganeseManganese +330.8%
Contains more SeleniumSelenium +23%

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% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +9000%
Contains more Vitamin B1Vitamin B1 +1285%
Contains more Vitamin B2Vitamin B2 +6678.6%
Contains more Vitamin B3Vitamin B3 +37.8%
Contains more Vitamin B6Vitamin B6 +77.9%
Contains more Vitamin B12Vitamin B12 +823.2%
Contains more FolateFolate +820%
Contains more Vitamin B5Vitamin B5 +25.6%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Roe Lobster Raw DV% diff.
Vitamin B12 11.54µg 1.25µg 429%
Copper 0.128mg 1.349mg 136%
Cholesterol 479mg 127mg 117%
Vitamin B2 0.949mg 0.014mg 72%
Phosphorus 515mg 161mg 51%
Protein 28.62g 16.52g 24%
Selenium 51.7µg 63.6µg 22%
Polyunsaturated fat 3.404g 0.296g 21%
Folate 92µg 10µg 21%
Vitamin B1 0.277mg 0.02mg 21%
Zinc 1.28mg 3.53mg 20%
Vitamin C 16.4mg 0mg 18%
Sodium 117mg 423mg 13%
Choline 70.3mg 13%
Fats 8.23g 0.75g 12%
Vitamin A 91µg 1µg 10%
Saturated fat 1.866g 0.181g 8%
Calories 204kcal 77kcal 6%
Vitamin E 0.87mg 6%
Vitamin B6 0.185mg 0.104mg 6%
Iron 0.77mg 0.26mg 6%
Calcium 28mg 84mg 6%
Vitamin B5 1.154mg 1.449mg 6%
Monounsaturated fat 2.129g 0.22g 5%
Vitamin B3 2.192mg 1.591mg 4%
Magnesium 26mg 38mg 3%
Manganese 0.013mg 0.056mg 2%
Potassium 283mg 200mg 2%
Carbs 1.92g 0g 1%
Net carbs 1.92g 0g N/A
Vitamin D 1IU 0%
Trans fat 0.011g N/A
Tryptophan 0.375mg 0.215mg 0%
Threonine 1.305mg 0.654mg 0%
Isoleucine 1.465mg 0.723mg 0%
Leucine 2.509mg 1.197mg 0%
Lysine 2.179mg 1.24mg 0%
Methionine 0.71mg 0.413mg 0%
Phenylalanine 1.401mg 0.68mg 0%
Valine 1.676mg 0.741mg 0%
Histidine 0.778mg 0.413mg 0%
Omega-3 - EPA 1.26g 0.102g N/A
Omega-3 - DHA 1.747g 0.068g N/A
Omega-3 - DPA 0.105g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

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
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more ProteinProtein +73.2%
Contains more FatsFats +997.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +46.1%
Contains more WaterWater +38.1%

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
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains more Mono. FatMonounsaturated fat +867.7%
Contains more Poly. FatPolyunsaturated fat +1050%
Contains less Sat. FatSaturated fat -90.3%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.