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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
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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 Potassium +16%
Contains more Phosphorus +223.9%
Contains less Sodium -71.9%
Contains more Iron +802.6%
Contains more Calcium +121.4%
Contains more Magnesium +123.1%
Contains more Copper +3254.7%
Contains more Zinc +6707%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 29% 9% 25% 19% 43% 35% 221% 16%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 261% 19% 22% 42% 1432% 2377% 69% 55%
Contains more Potassium +16%
Contains more Phosphorus +223.9%
Contains less Sodium -71.9%
Contains more Iron +802.6%
Contains more Calcium +121.4%
Contains more Magnesium +123.1%
Contains more Copper +3254.7%
Contains more Zinc +6707%

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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 55% 19% 0% 0% 70% 219% 42% 70% 43% 1443% 0% 69%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 13% 19% 0% 0% 38% 47% 31% 17% 15% 1954% 0% 24%
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 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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.