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Roe vs. Milk — In-Depth Nutrition Comparison

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How are roe and milk different?

  • Roe has more vitamin B12, selenium, phosphorus, vitamin B2, folate, vitamin B1, vitamin C, vitamin B5, and vitamin B3 than milk.
  • Daily need coverage for vitamin B12 for roe is 461% higher.
  • Milk has less cholesterol.

Fish, roe, mixed species, cooked, dry heat and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D are the varieties used in this article.

Infographic

Roe vs Milk 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
8
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%
Milk
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +136.4%
Contains more PotassiumPotassium +88.7%
Contains more IronIron +2466.7%
Contains more CopperCopper +1180%
Contains more ZincZinc +204.8%
Contains more PhosphorusPhosphorus +442.1%
Contains more ManganeseManganese +333.3%
Contains more SeleniumSelenium +1466.7%
Contains more CalciumCalcium +346.4%
Contains less SodiumSodium -62.4%

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%
Milk
Milk
4
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +56.9%
Contains more Vitamin B1Vitamin B1 +1285%
Contains more Vitamin B2Vitamin B2 +413%
Contains more Vitamin B3Vitamin B3 +2257%
Contains more Vitamin B5Vitamin B5 +219.7%
Contains more Vitamin B6Vitamin B6 +400%
Contains more Vitamin B12Vitamin B12 +2355.3%
Contains more FolateFolate +1740%

All nutrients comparison - raw data values

Nutrient Roe Milk DV% diff.
Vitamin B12 11.54µg 0.47µg 461%
Cholesterol 479mg 5mg 158%
Selenium 51.7µg 3.3µg 88%
Phosphorus 515mg 95mg 60%
Vitamin B2 0.949mg 0.185mg 59%
Protein 28.62g 3.37g 51%
Polyunsaturated fat 3.404g 0.035g 22%
Folate 92µg 5µg 22%
Vitamin B1 0.277mg 0.02mg 21%
Vitamin C 16.4mg 0mg 18%
Vitamin B5 1.154mg 0.361mg 16%
Copper 0.128mg 0.01mg 13%
Vitamin B3 2.192mg 0.093mg 13%
Fats 8.23g 0.97g 11%
Vitamin B6 0.185mg 0.037mg 11%
Calcium 28mg 125mg 10%
Iron 0.77mg 0.03mg 9%
Calories 204kcal 42kcal 8%
Zinc 1.28mg 0.42mg 8%
Saturated fat 1.866g 0.633g 6%
Vitamin D 1.2µg 6%
Vitamin D 48IU 6%
Monounsaturated fat 2.129g 0.277g 5%
Vitamin A 91µg 58µg 4%
Potassium 283mg 150mg 4%
Magnesium 26mg 11mg 4%
Sodium 117mg 44mg 3%
Choline 17.7mg 3%
Carbs 1.92g 4.99g 1%
Net carbs 1.92g 4.99g N/A
Sugar 5.2g N/A
Vitamin E 0.01mg 0%
Manganese 0.013mg 0.003mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.375mg 0.043mg 0%
Threonine 1.305mg 0.143mg 0%
Isoleucine 1.465mg 0.174mg 0%
Leucine 2.509mg 0.319mg 0%
Lysine 2.179mg 0.282mg 0%
Methionine 0.71mg 0.088mg 0%
Phenylalanine 1.401mg 0.174mg 0%
Valine 1.676mg 0.22mg 0%
Histidine 0.778mg 0.101mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - ALA 0.004g N/A
Omega-3 - DPA 0.105g 0g N/A
Omega-6 - Linoleic acid 0.027g N/A

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
Milk
Milk
2
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +749.3%
Contains more FatsFats +748.5%
Contains more OtherOther +246.7%
Contains more CarbsCarbs +159.9%
Contains more WaterWater +53.4%

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
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +668.6%
Contains more Poly. FatPolyunsaturated fat +9625.7%
Contains less Sat. FatSaturated fat -66.1%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.