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Roe vs. Marinara sauce — In-Depth Nutrition Comparison

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Summary of differences between roe and marinara sauce

  • Roe has more vitamin B12, selenium, phosphorus, vitamin B2, vitamin B1, folate, vitamin C, and zinc; however, marinara sauce is higher in vitamin B3.
  • Roe covers your daily need for vitamin B12, 481% more than marinara sauce.
  • Roe has 240 times more cholesterol than marinara sauce. While roe has 479mg of cholesterol, marinara sauce has only 2mg.

These are the specific foods used in this comparison Fish, roe, mixed species, cooked, dry heat and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Roe vs Marinara sauce infographic
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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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +44.4%
Contains more CopperCopper +58%
Contains more ZincZinc +540%
Contains more PhosphorusPhosphorus +1414.7%
Contains more SeleniumSelenium +4600%
Contains more PotassiumPotassium +12.7%
Contains less SodiumSodium -74.4%
Contains more ManganeseManganese +953.8%
~equal in Calcium ~27mg
~equal in Iron ~0.78mg

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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8% 7.5%
Contains more Vitamin CVitamin C +720%
Contains more Vitamin AVitamin A +175.8%
Contains more Vitamin B1Vitamin B1 +1054.2%
Contains more Vitamin B2Vitamin B2 +1455.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +607.7%
Contains more Vitamin B3Vitamin B3 +78.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.173mg

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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more ProteinProtein +1929.8%
Contains more FatsFats +456.1%
Contains more OtherOther +56.6%
Contains more CarbsCarbs +319.8%
Contains more WaterWater +49.1%

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains more Mono. FatMonounsaturated fat +464.7%
Contains more Poly. FatPolyunsaturated fat +570.1%
Contains less Sat. FatSaturated fat -90.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Marinara sauce DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 2mg 159%
Selenium 51.7µg 1.1µg 92%
Phosphorus 515mg 34mg 69%
Vitamin B2 0.949mg 0.061mg 68%
Protein 28.62g 1.41g 54%
Vitamin B5 1.154mg 23%
Vitamin B1 0.277mg 0.024mg 21%
Folate 92µg 13µg 20%
Polyunsaturated fat 3.404g 0.508g 19%
Vitamin E 2.4mg 16%
Vitamin C 16.4mg 2mg 16%
Vitamin K 13.9µg 12%
Vitamin B3 2.192mg 3.917mg 11%
Zinc 1.28mg 0.2mg 10%
Fats 8.23g 1.48g 10%
Saturated fat 1.866g 0.17g 8%
Calories 204kcal 51kcal 8%
Fiber 0g 1.8g 7%
Vitamin A 91µg 33µg 6%
Manganese 0.013mg 0.137mg 5%
Copper 0.128mg 0.081mg 5%
Monounsaturated fat 2.129g 0.377g 4%
Sodium 117mg 30mg 4%
Choline 13.7mg 2%
Magnesium 26mg 18mg 2%
Carbs 1.92g 8.06g 2%
Vitamin B6 0.185mg 0.173mg 1%
Potassium 283mg 319mg 1%
Net carbs 1.92g 6.26g N/A
Calcium 28mg 27mg 0%
Iron 0.77mg 0.78mg 0%
Sugar 5.5g N/A
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - DPA 0.105g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Marinara sauce
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
19%
Marinara sauce
Minerals Daily Need Coverage Score
68%
Roe
15%
Marinara sauce

Comparison summary

Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 5.5g)
Which food is lower in Cholesterol?
Marinara sauce
Marinara sauce is lower in Cholesterol (difference - 477mg)
Which food contains less Sodium?
Marinara sauce
Marinara sauce contains less Sodium (difference - 87mg)
Which food is lower in Saturated fat?
Marinara sauce
Marinara sauce is lower in Saturated fat (difference - 1.696g)
Which food is lower in glycemic index?
Marinara sauce
Marinara sauce is lower in glycemic index (difference - 27)
Which food is cheaper?
Marinara sauce
Marinara sauce is cheaper (difference - $100)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.