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  6. Roe vs. Olive

Roe vs. Olive — In-Depth Nutrition Comparison

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Significant differences between Roe and Olive

  • Roe has more Vitamin B12, Selenium, Phosphorus, Vitamin B2, Folate, Vitamin B1, and Vitamin B5, however, Olive is richer in Iron.
  • Roe covers your daily Vitamin B12 needs 481% more than Olive.

Specific food types used in this comparison are Fish, roe, mixed species, cooked, dry heat and Olives, ripe, canned (small-extra large).

Infographic

Roe vs Olive 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
6
:
4
Olive
Olive
Contains more Magnesium +550%
Contains more Phosphorus +17066.7%
Contains more Potassium +3437.5%
Contains less Sodium -84.1%
Contains more Zinc +481.8%
Contains more Selenium +5644.4%
Contains more Calcium +214.3%
Contains more Iron +328.6%
Contains more Copper +96.1%
Contains more Manganese +53.8%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Olive
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 27% 124% 3% 2% 1% 96% 6% 84% 3% 5%
Contains more Magnesium +550%
Contains more Phosphorus +17066.7%
Contains more Potassium +3437.5%
Contains less Sodium -84.1%
Contains more Zinc +481.8%
Contains more Selenium +5644.4%
Contains more Calcium +214.3%
Contains more Iron +328.6%
Contains more Copper +96.1%
Contains more Manganese +53.8%

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
8
:
4
Olive
Olive
Contains more Vitamin C +1722.2%
Contains more Vitamin B1 +9133.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +5824.3%
Contains more Vitamin B5 +7593.3%
Contains more Vitamin B6 +1955.6%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +33%
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%
Olive
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 25% 33% 0% 3% 1% 0% 1% 1% 3% 0% 0% 4%
Contains more Vitamin C +1722.2%
Contains more Vitamin B1 +9133.3%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +5824.3%
Contains more Vitamin B5 +7593.3%
Contains more Vitamin B6 +1955.6%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +33%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
2
:
3
Olive
Olive
Contains more Protein +3307.1%
Contains more Other +16.6%
Contains more Fats +29.8%
Contains more Carbs +226%
Contains more Water +36.4%
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
Olive
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more Protein +3307.1%
Contains more Other +16.6%
Contains more Fats +29.8%
Contains more Carbs +226%
Contains more Water +36.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
1
:
2
Olive
Olive
Contains more Polyunsaturated fat +273.7%
Contains less Saturated Fat -24.2%
Contains more Monounsaturated Fat +270.5%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Olive
14% 77% 9%
Saturated Fat: 1.415 g
Monounsaturated Fat: 7.888 g
Polyunsaturated fat: 0.911 g
Contains more Polyunsaturated fat +273.7%
Contains less Saturated Fat -24.2%
Contains more Monounsaturated Fat +270.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Olive Opinion
Net carbs 1.92g 3.06g Olive
Protein 28.62g 0.84g Roe
Fats 8.23g 10.68g Olive
Carbs 1.92g 6.26g Olive
Calories 204kcal 115kcal Roe
Fiber 0g 3.2g Olive
Calcium 28mg 88mg Olive
Iron 0.77mg 3.3mg Olive
Magnesium 26mg 4mg Roe
Phosphorus 515mg 3mg Roe
Potassium 283mg 8mg Roe
Sodium 117mg 735mg Roe
Zinc 1.28mg 0.22mg Roe
Copper 0.128mg 0.251mg Olive
Manganese 0.013mg 0.02mg Olive
Selenium 51.7µg 0.9µg Roe
Vitamin A 303IU 403IU Olive
Vitamin A RAE 91µg 20µg Roe
Vitamin E 1.65mg Olive
Vitamin C 16.4mg 0.9mg Roe
Vitamin B1 0.277mg 0.003mg Roe
Vitamin B2 0.949mg 0mg Roe
Vitamin B3 2.192mg 0.037mg Roe
Vitamin B5 1.154mg 0.015mg Roe
Vitamin B6 0.185mg 0.009mg Roe
Folate 92µg 0µg Roe
Vitamin B12 11.54µg 0µg Roe
Vitamin K 1.4µg Olive
Tryptophan 0.375mg Roe
Threonine 1.305mg 0.026mg Roe
Isoleucine 1.465mg 0.031mg Roe
Leucine 2.509mg 0.05mg Roe
Lysine 2.179mg 0.032mg Roe
Methionine 0.71mg 0.012mg Roe
Phenylalanine 1.401mg 0.029mg Roe
Valine 1.676mg 0.038mg Roe
Histidine 0.778mg 0.023mg Roe
Cholesterol 479mg 0mg Olive
Saturated Fat 1.866g 1.415g Olive
Omega-3 - DHA 1.747g 0g Roe
Omega-3 - EPA 1.26g 0g Roe
Omega-3 - DPA 0.105g 0g Roe
Monounsaturated Fat 2.129g 7.888g Olive
Polyunsaturated fat 3.404g 0.911g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Olive
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
6%
Olive
Minerals Daily Need Coverage Score
68%
Roe
35%
Olive

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 618mg)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 27)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 479mg)
Which food is lower in Saturated Fat?
Olive
Olive is lower in Saturated Fat (difference - 0.451g)
Which food is cheaper?
Olive
Olive is cheaper (difference - $96.5)
Which food is richer in minerals?
?
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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.