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  6. Roe vs. Mixed nuts

Roe vs. Mixed nuts — In-Depth Nutrition Comparison

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The main differences between Roe and Mixed nuts

  • Roe is richer in Vitamin B12, Vitamin B2, and Selenium, yet Mixed nuts are richer in Manganese, Copper, Magnesium, Vitamin B3, and Fiber.
  • Daily need coverage for Vitamin B12 from Roe is 481% higher.

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.

Infographic

Roe vs Mixed nuts 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
2
:
8
Mixed nuts
Mixed nuts
Contains more Phosphorus +12.9%
Contains more Selenium +52.5%
Contains more Calcium +317.9%
Contains more Iron +239%
Contains more Magnesium +780.8%
Contains more Potassium +123.3%
Contains less Sodium -95.7%
Contains more Zinc +162.5%
Contains more Copper +608.6%
Contains more Manganese +15592.3%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Mixed nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Contains more Phosphorus +12.9%
Contains more Selenium +52.5%
Contains more Calcium +317.9%
Contains more Iron +239%
Contains more Magnesium +780.8%
Contains more Potassium +123.3%
Contains less Sodium -95.7%
Contains more Zinc +162.5%
Contains more Copper +608.6%
Contains more Manganese +15592.3%

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
:
5
Mixed nuts
Mixed nuts
Contains more Vitamin A +10000%
Contains more Vitamin C +3180%
Contains more Vitamin B1 +46.6%
Contains more Vitamin B2 +384.2%
Contains more Folate +10.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +251.7%
Contains more Vitamin B6 +90.3%
Equal in Vitamin B5 - 1.14
Equal in Folate - 83
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Mixed nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
Contains more Vitamin A +10000%
Contains more Vitamin C +3180%
Contains more Vitamin B1 +46.6%
Contains more Vitamin B2 +384.2%
Contains more Folate +10.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +251.7%
Contains more Vitamin B6 +90.3%
Equal in Vitamin B5 - 1.14
Equal in Folate - 83

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
2
:
3
Mixed nuts
Mixed nuts
Contains more Protein +42.8%
Contains more Water +2718.8%
Contains more Fats +555.5%
Contains more Carbs +996.4%
Contains more Other +10.8%
Roe
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
Mixed nuts
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more Protein +42.8%
Contains more Water +2718.8%
Contains more Fats +555.5%
Contains more Carbs +996.4%
Contains more Other +10.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
1
:
2
Mixed nuts
Mixed nuts
Contains less Saturated Fat -78.6%
Contains more Monounsaturated Fat +1238.1%
Contains more Polyunsaturated fat +329.3%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Mixed nuts
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Contains less Saturated Fat -78.6%
Contains more Monounsaturated Fat +1238.1%
Contains more Polyunsaturated fat +329.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Mixed nuts Opinion
Net carbs 1.92g 14.05g Mixed nuts
Protein 28.62g 20.04g Roe
Fats 8.23g 53.95g Mixed nuts
Carbs 1.92g 21.05g Mixed nuts
Calories 204kcal 607kcal Mixed nuts
Starch 4.2g Mixed nuts
Sugar 4.15g Roe
Fiber 0g 7g Mixed nuts
Calcium 28mg 117mg Mixed nuts
Iron 0.77mg 2.61mg Mixed nuts
Magnesium 26mg 229mg Mixed nuts
Phosphorus 515mg 456mg Roe
Potassium 283mg 632mg Mixed nuts
Sodium 117mg 5mg Mixed nuts
Zinc 1.28mg 3.36mg Mixed nuts
Copper 0.128mg 0.907mg Mixed nuts
Manganese 0.013mg 2.04mg Mixed nuts
Selenium 51.7µg 33.9µg Roe
Vitamin A 303IU 3IU Roe
Vitamin A RAE 91µg 0µg Roe
Vitamin E 7.82mg Mixed nuts
Vitamin C 16.4mg 0.5mg Roe
Vitamin B1 0.277mg 0.189mg Roe
Vitamin B2 0.949mg 0.196mg Roe
Vitamin B3 2.192mg 7.709mg Mixed nuts
Vitamin B5 1.154mg 1.14mg Roe
Vitamin B6 0.185mg 0.352mg Mixed nuts
Folate 92µg 83µg Roe
Vitamin B12 11.54µg 0µg Roe
Vitamin K 5.7µg Mixed nuts
Tryptophan 0.375mg 0.22mg Roe
Threonine 1.305mg 0.703mg Roe
Isoleucine 1.465mg 0.826mg Roe
Leucine 2.509mg 1.656mg Roe
Lysine 2.179mg 0.782mg Roe
Methionine 0.71mg 0.283mg Roe
Phenylalanine 1.401mg 1.182mg Roe
Valine 1.676mg 1.001mg Roe
Histidine 0.778mg 0.572mg Roe
Cholesterol 479mg 0mg Mixed nuts
Trans Fat 0.055g Roe
Saturated Fat 1.866g 8.711g Roe
Omega-3 - DHA 1.747g 0g Roe
Omega-3 - EPA 1.26g 0.005g Roe
Omega-3 - DPA 0.105g 0g Roe
Monounsaturated Fat 2.129g 28.488g Mixed nuts
Polyunsaturated fat 3.404g 14.612g Mixed nuts
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Mixed nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
169%
Roe
52%
Mixed nuts
Minerals Daily Need Coverage Score
68%
Roe
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 4.15g)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 6.845g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 112mg)
Which food is lower in Cholesterol?
Mixed nuts
Mixed nuts is lower in Cholesterol (difference - 479mg)
Which food is lower in glycemic index?
Mixed nuts
Mixed nuts is lower in glycemic index (difference - 3)
Which food is cheaper?
Mixed nuts
Mixed nuts is cheaper (difference - $97)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.