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Roe vs Oyster - In-Depth Nutrition Comparison

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A recap on differences between Roe and Oyster

  • Roe is higher in Vitamin B2, Phosphorus, and Vitamin B5, yet Oyster is higher in Zinc, Copper, Vitamin B12, Iron, Selenium, and Manganese.
  • Oyster covers your daily Zinc needs 780% more than Roe.
  • Roe contains 7 times more Cholesterol than Oyster. While Roe contains 479mg of Cholesterol, Oyster contains only 71mg.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Mollusks, oyster, eastern, cooked, breaded and fried.

Infographic

Roe vs Oyster 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
3
:
5
Oyster
Contains more Phosphorus +223.9%
Contains more Potassium +16%
Contains less Sodium -71.9%
Contains more Calcium +121.4%
Contains more Iron +802.6%
Contains more Magnesium +123.1%
Contains more Zinc +6707%
Contains more Copper +3254.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 261% 42% 69% 22% 55% 2377% 1432%
Contains more Phosphorus +223.9%
Contains more Potassium +16%
Contains less Sodium -71.9%
Contains more Calcium +121.4%
Contains more Iron +802.6%
Contains more Magnesium +123.1%
Contains more Zinc +6707%
Contains more Copper +3254.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
8
:
1
Oyster
Contains more Vitamin C +331.6%
Contains more Vitamin B1 +84.7%
Contains more Vitamin B2 +369.8%
Contains more Vitamin B3 +32.8%
Contains more Vitamin B5 +327.4%
Contains more Vitamin B6 +189.1%
Contains more Folate +196.8%
Contains more Vitamin B12 +35.4%
Equal in Vitamin A - 302
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%
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% 13% 38% 47% 31% 17% 15% 24% 1954% 0%
Contains more Vitamin C +331.6%
Contains more Vitamin B1 +84.7%
Contains more Vitamin B2 +369.8%
Contains more Vitamin B3 +32.8%
Contains more Vitamin B5 +327.4%
Contains more Vitamin B6 +189.1%
Contains more Folate +196.8%
Contains more Vitamin B12 +35.4%
Equal in Vitamin A - 302

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Roe Oyster
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Roe Oyster Opinion
Net carbs 1.92g 11.62g Oyster
Protein 28.62g 8.77g Roe
Fats 8.23g 12.58g Oyster
Carbs 1.92g 11.62g Oyster
Calories 204kcal 199kcal Roe
Starch g g
Fructose g g
Sugar g g
Fiber 0g g Roe
Calcium 28mg 62mg Oyster
Iron 0.77mg 6.95mg Oyster
Magnesium 26mg 58mg Oyster
Phosphorus 515mg 159mg Roe
Potassium 283mg 244mg Roe
Sodium 117mg 417mg Roe
Zinc 1.28mg 87.13mg Oyster
Copper 0.128mg 4.294mg Oyster
Vitamin A 303IU 302IU Roe
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 16.4mg 3.8mg Roe
Vitamin B1 0.277mg 0.15mg Roe
Vitamin B2 0.949mg 0.202mg Roe
Vitamin B3 2.192mg 1.65mg Roe
Vitamin B5 1.154mg 0.27mg Roe
Vitamin B6 0.185mg 0.064mg Roe
Folate 92µg 31µg Roe
Vitamin B12 11.54µg 15.63µg Oyster
Vitamin K µg µg
Tryptophan 0.375mg 0.105mg Roe
Threonine 1.305mg 0.365mg Roe
Isoleucine 1.465mg 0.396mg Roe
Leucine 2.509mg 0.638mg Roe
Lysine 2.179mg 0.582mg Roe
Methionine 0.71mg 0.199mg Roe
Phenylalanine 1.401mg 0.352mg Roe
Valine 1.676mg 0.409mg Roe
Histidine 0.778mg 0.175mg Roe
Cholesterol 479mg 71mg Oyster
Trans Fat g g
Saturated Fat 1.866g 3.197g Roe
Monounsaturated Fat 2.129g 4.702g Oyster
Polyunsaturated fat 3.404g 3.313g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Oyster
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
169
Roe
179
Oyster
Mineral Summary Score
49
Roe
534
Oyster

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
172%
Roe
53%
Oyster
Carbohydrates
2%
Roe
12%
Oyster
Fats
38%
Roe
58%
Oyster

Comparison summary

Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 300mg)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 1.331g)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Oyster
Oyster is lower in Cholesterol (difference - 408mg)
Which food is lower in glycemic index?
Oyster
Oyster is lower in glycemic index (difference - 27)
Which food is cheaper?
Oyster
Oyster is cheaper (difference - $97)
Which food is richer in minerals?
Oyster
Oyster is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Oyster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171979/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.