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  6. Roe vs. Millet raw

Roe vs. Millet raw — In-Depth Nutrition Comparison

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How are roe and millet raw different?

  • Roe is richer in vitamin B12, selenium, vitamin B2, and phosphorus, while millet raw is higher in manganese, copper, fiber, iron, and magnesium.
  • Roe covers your daily need for vitamin B12, 481% more than millet raw.
  • Millet raw has a higher glycemic index (71) than roe (27).

Fish, roe, mixed species, cooked, dry heat and Millet, raw types were used in this article.

Infographic

Roe vs Millet 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more CalciumCalcium +250%
Contains more PotassiumPotassium +45.1%
Contains more PhosphorusPhosphorus +80.7%
Contains more SeleniumSelenium +1814.8%
Contains more MagnesiumMagnesium +338.5%
Contains more IronIron +290.9%
Contains more CopperCopper +485.9%
Contains more ZincZinc +31.3%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +12453.8%

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
5
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% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +227.2%
Contains more Vitamin B5Vitamin B5 +36.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +52%
Contains more Vitamin B3Vitamin B3 +115.3%
Contains more Vitamin B6Vitamin B6 +107.6%
~equal in Vitamin D ~0µg
~equal in Folate ~85µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Roe Millet raw DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Selenium 51.7µg 2.7µg 89%
Manganese 0.013mg 1.632mg 70%
Copper 0.128mg 0.75mg 69%
Vitamin B2 0.949mg 0.29mg 51%
Protein 28.62g 11.02g 35%
Fiber 0g 8.5g 34%
Phosphorus 515mg 285mg 33%
Iron 0.77mg 3.01mg 28%
Carbs 1.92g 72.85g 24%
Magnesium 26mg 114mg 21%
Vitamin C 16.4mg 0mg 18%
Vitamin B3 2.192mg 4.72mg 16%
Vitamin B6 0.185mg 0.384mg 15%
Vitamin B1 0.277mg 0.421mg 12%
Vitamin A 91µg 0µg 10%
Calories 204kcal 378kcal 9%
Polyunsaturated fat 3.404g 2.134g 8%
Vitamin B5 1.154mg 0.848mg 6%
Fats 8.23g 4.22g 6%
Sodium 117mg 5mg 5%
Saturated fat 1.866g 0.723g 5%
Zinc 1.28mg 1.68mg 4%
Potassium 283mg 195mg 3%
Monounsaturated fat 2.129g 0.773g 3%
Calcium 28mg 8mg 2%
Folate 92µg 85µg 2%
Vitamin K 0.9µg 1%
Net carbs 1.92g 64.35g N/A
Vitamin E 0.05mg 0%
Tryptophan 0.375mg 0.119mg 0%
Threonine 1.305mg 0.353mg 0%
Isoleucine 1.465mg 0.465mg 0%
Leucine 2.509mg 1.4mg 0%
Lysine 2.179mg 0.212mg 0%
Methionine 0.71mg 0.221mg 0%
Phenylalanine 1.401mg 0.58mg 0%
Valine 1.676mg 0.578mg 0%
Histidine 0.778mg 0.236mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +159.7%
Contains more FatsFats +95%
Contains more WaterWater +576.2%
Contains more CarbsCarbs +3694.3%
Contains more OtherOther +24.6%

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
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +175.4%
Contains more Poly. FatPolyunsaturated fat +59.5%
Contains less Sat. FatSaturated fat -61.3%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.