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Roe vs. Corn raw — In-Depth Nutrition Comparison

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The main differences between roe and corn raw

  • Roe is richer than corn raw in vitamin B12, selenium, vitamin B2, phosphorus, folate, vitamin C, vitamin B1, vitamin B5, and copper.
  • Daily need coverage for vitamin B12 for roe is 481% higher.
  • Roe has a lower glycemic index than corn raw.

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Corn, sweet, yellow, raw.

Infographic

Roe vs Corn 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Contains more CalciumCalcium +1300%
Contains more IronIron +48.1%
Contains more CopperCopper +137%
Contains more ZincZinc +178.3%
Contains more PhosphorusPhosphorus +478.7%
Contains more SeleniumSelenium +8516.7%
Contains more MagnesiumMagnesium +42.3%
Contains less SodiumSodium -87.2%
Contains more ManganeseManganese +1153.8%
~equal in Potassium ~270mg

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
9
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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Contains more Vitamin CVitamin C +141.2%
Contains more Vitamin AVitamin A +911.1%
Contains more Vitamin B1Vitamin B1 +78.7%
Contains more Vitamin B2Vitamin B2 +1625.5%
Contains more Vitamin B3Vitamin B3 +23.8%
Contains more Vitamin B5Vitamin B5 +60.9%
Contains more Vitamin B6Vitamin B6 +98.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +119%
~equal in Vitamin D ~0µg

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
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Contains more ProteinProtein +775.2%
Contains more FatsFats +509.6%
Contains more OtherOther +312.7%
Contains more CarbsCarbs +874%
Contains more WaterWater +29.7%

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% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Contains more Mono. FatMonounsaturated fat +392.8%
Contains more Poly. FatPolyunsaturated fat +599%
Contains less Sat. FatSaturated fat -82.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Corn raw DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Selenium 51.7µg 0.6µg 93%
Vitamin B2 0.949mg 0.055mg 69%
Phosphorus 515mg 89mg 61%
Protein 28.62g 3.27g 51%
Polyunsaturated fat 3.404g 0.487g 19%
Folate 92µg 42µg 13%
Fats 8.23g 1.35g 11%
Vitamin C 16.4mg 6.8mg 11%
Vitamin B1 0.277mg 0.155mg 10%
Vitamin B5 1.154mg 0.717mg 9%
Vitamin A 91µg 9µg 9%
Fiber 0g 2g 8%
Copper 0.128mg 0.054mg 8%
Zinc 1.28mg 0.46mg 7%
Vitamin B6 0.185mg 0.093mg 7%
Saturated fat 1.866g 0.325g 7%
Manganese 0.013mg 0.163mg 7%
Carbs 1.92g 18.7g 6%
Calories 204kcal 86kcal 6%
Sodium 117mg 15mg 4%
Choline 23mg 4%
Monounsaturated fat 2.129g 0.432g 4%
Vitamin B3 2.192mg 1.77mg 3%
Calcium 28mg 2mg 3%
Iron 0.77mg 0.52mg 3%
Magnesium 26mg 37mg 3%
Fructose 1.94g 2%
Starch 5.7g 2%
Net carbs 1.92g 16.7g N/A
Potassium 283mg 270mg 0%
Sugar 6.26g N/A
Vitamin E 0.07mg 0%
Vitamin K 0.3µg 0%
Tryptophan 0.375mg 0.023mg 0%
Threonine 1.305mg 0.129mg 0%
Isoleucine 1.465mg 0.129mg 0%
Leucine 2.509mg 0.348mg 0%
Lysine 2.179mg 0.137mg 0%
Methionine 0.71mg 0.067mg 0%
Phenylalanine 1.401mg 0.15mg 0%
Valine 1.676mg 0.185mg 0%
Histidine 0.778mg 0.089mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - ALA 0.014g N/A
Omega-3 - DPA 0.105g 0g N/A
Omega-6 - Linoleic acid 0.468g N/A

Which food is preferable for your diet?

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

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
17%
Corn raw
Minerals Daily Need Coverage Score
68%
Roe
17%
Corn raw

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 6.26g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 25)
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?
Corn raw
Corn raw is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Corn raw
Corn raw contains less Sodium (difference - 102mg)
Which food is lower in Saturated fat?
Corn raw
Corn raw is lower in Saturated fat (difference - 1.541g)
Which food is cheaper?
Corn raw
Corn raw is cheaper (difference - $98.8)

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.