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Roe vs. McDonald's Big Mac — In-Depth Nutrition Comparison

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The main differences between roe and mcDonald's Big Mac

  • Roe is richer in vitamin B12, vitamin B2, phosphorus, vitamin C, and folate, yet mcDonald's Big Mac is richer in iron and calcium.
  • Daily need coverage for vitamin B12 for roe is 444% higher.
  • Roe contains 41 times more vitamin C than mcDonald's Big Mac. Roe contains 16.4mg of vitamin C, while mcDonald's Big Mac contains 0.4mg.
  • McDonald's Big Mac contains less cholesterol.
  • Roe has a lower glycemic index than mcDonald's Big Mac.

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and McDONALD'S, BIG MAC.

Infographic

Roe vs McDonald's Big Mac 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 14% 35% 16% 75% 33% 52% 52% 60% 27% 0%
Contains more MagnesiumMagnesium +30%
Contains more PotassiumPotassium +56.4%
Contains more CopperCopper +30.6%
Contains more PhosphorusPhosphorus +322.1%
Contains less SodiumSodium -74.6%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +314.3%
Contains more IronIron +159.7%
Contains more ZincZinc +49.2%
Contains more ManganeseManganese +1484.6%

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 1.3% 0% 0% 0% 44% 48% 63% 0% 0% 110% 0% 35% 0%
Contains more Vitamin CVitamin C +4000%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +57.4%
Contains more Vitamin B2Vitamin B2 +354.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +1211.4%
Contains more FolateFolate +100%
Contains more Vitamin B3Vitamin B3 +54.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
12% 15% 20% 51% 2%
Protein: 11.82 g
Fats: 14.96 g
Carbs: 20.08 g
Water: 51.3 g
Other: 1.84 g
Contains more ProteinProtein +142.1%
Contains more WaterWater +14.3%
Contains more OtherOther +41.3%
Contains more FatsFats +81.8%
Contains more CarbsCarbs +945.8%

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
50% 46% 4%
Saturated fat: Sat. Fat 3.803 g
Monounsaturated fat: Mono. Fat 3.474 g
Polyunsaturated fat: Poly. Fat 0.306 g
Contains less Sat. FatSaturated fat -50.9%
Contains more Poly. FatPolyunsaturated fat +1012.4%
Contains more Mono. FatMonounsaturated fat +63.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe McDonald's Big Mac DV% diff.
Vitamin B12 11.54µg 0.88µg 444%
Cholesterol 479mg 36mg 148%
Selenium 51.7µg 94%
Vitamin B2 0.949mg 0.209mg 57%
Phosphorus 515mg 122mg 56%
Protein 28.62g 11.82g 34%
Vitamin B5 1.154mg 23%
Polyunsaturated fat 3.404g 0.306g 21%
Vitamin C 16.4mg 0.4mg 18%
Iron 0.77mg 2mg 15%
Sodium 117mg 460mg 15%
Vitamin B6 0.185mg 14%
Folate 92µg 46µg 12%
Fats 8.23g 14.96g 10%
Vitamin A 91µg 10%
Saturated fat 1.866g 3.803g 9%
Calcium 28mg 116mg 9%
Vitamin B1 0.277mg 0.176mg 8%
Manganese 0.013mg 0.206mg 8%
Vitamin B3 2.192mg 3.384mg 7%
Zinc 1.28mg 1.91mg 6%
Carbs 1.92g 20.08g 6%
Fiber 0g 1.6g 6%
Monounsaturated fat 2.129g 3.474g 3%
Calories 204kcal 257kcal 3%
Copper 0.128mg 0.098mg 3%
Potassium 283mg 181mg 3%
Fructose 1.69g 2%
Magnesium 26mg 20mg 1%
Net carbs 1.92g 18.48g N/A
Sugar 3.97g N/A
Trans fat 0.588g 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 N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe McDonald's Big Mac
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
23%
McDonald's Big Mac
Minerals Daily Need Coverage Score
68%
Roe
36%
McDonald's Big Mac

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 3.97g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 343mg)
Which food is lower in Saturated fat?
Roe
Roe is lower in Saturated fat (difference - 1.937g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 39)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
McDonald's Big Mac
McDonald's Big Mac is lower in Cholesterol (difference - 443mg)
Which food is cheaper?
McDonald's Big Mac
McDonald's Big Mac is cheaper (difference - $100)
Which food is richer in minerals?
?
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. McDonald's Big Mac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170720/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.