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  6. Roe vs. Pacific saury

Roe vs. Pacific saury — In-Depth Nutrition Comparison

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Differences between roe and pacific saury

  • Roe has more vitamin B12, selenium, vitamin B2, phosphorus, folate, and vitamin C, while pacific saury has more manganese, calcium, and iron.
  • Roe's daily need coverage for vitamin B12 is 385% higher.
  • The amount of cholesterol in pacific saury is lower.
  • Pacific saury has a lower glycemic index. The glycemic index of pacific saury is 0, while the glycemic index of roe is 27.

The food types used in this comparison are Fish, roe, mixed species, cooked, dry heat and Fish, pike, walleye, cooked, dry heat.

Infographic

Roe vs Pacific saury 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
3
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 27% 42% 44% 63% 76% 22% 115% 8.5% 134% 88%
Contains more ZincZinc +62%
Contains more PhosphorusPhosphorus +91.4%
Contains more SeleniumSelenium +219.1%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +403.6%
Contains more PotassiumPotassium +76.3%
Contains more IronIron +116.9%
Contains more CopperCopper +78.1%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +7792.3%

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
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% 8% 0% 0% 78% 45% 53% 52% 32% 289% 0% 13% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +279.2%
Contains more Vitamin B2Vitamin B2 +386.7%
Contains more Vitamin B5Vitamin B5 +33.4%
Contains more Vitamin B6Vitamin B6 +34.1%
Contains more Vitamin B12Vitamin B12 +399.6%
Contains more FolateFolate +441.2%
Contains more Vitamin B1Vitamin B1 +12.6%
Contains more Vitamin B3Vitamin B3 +27.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Roe Pacific saury DV% diff.
Vitamin B12 11.54µg 2.31µg 385%
Cholesterol 479mg 110mg 123%
Selenium 51.7µg 16.2µg 65%
Vitamin B2 0.949mg 0.195mg 58%
Manganese 0.013mg 1.026mg 44%
Phosphorus 515mg 269mg 35%
Polyunsaturated fat 3.404g 0.573g 19%
Folate 92µg 17µg 19%
Vitamin C 16.4mg 0mg 18%
Iron 0.77mg 1.67mg 11%
Calcium 28mg 141mg 11%
Copper 0.128mg 0.228mg 11%
Fats 8.23g 1.56g 10%
Protein 28.62g 24.54g 8%
Vitamin A 91µg 24µg 7%
Saturated fat 1.866g 0.319g 7%
Vitamin B5 1.154mg 0.865mg 6%
Potassium 283mg 499mg 6%
Vitamin B6 0.185mg 0.138mg 4%
Monounsaturated fat 2.129g 0.377g 4%
Calories 204kcal 119kcal 4%
Vitamin B3 2.192mg 2.801mg 4%
Zinc 1.28mg 0.79mg 4%
Vitamin B1 0.277mg 0.312mg 3%
Magnesium 26mg 38mg 3%
Sodium 117mg 65mg 2%
Carbs 1.92g 0g 1%
Net carbs 1.92g 0g N/A
Tryptophan 0.375mg 0.275mg 0%
Threonine 1.305mg 1.076mg 0%
Isoleucine 1.465mg 1.131mg 0%
Leucine 2.509mg 1.994mg 0%
Lysine 2.179mg 2.254mg 0%
Methionine 0.71mg 0.726mg 0%
Phenylalanine 1.401mg 0.958mg 0%
Valine 1.676mg 1.264mg 0%
Histidine 0.778mg 0.722mg 0%
Omega-3 - EPA 1.26g 0.11g N/A
Omega-3 - DHA 1.747g 0.288g N/A
Omega-3 - DPA 0.105g 0.049g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
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
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more ProteinProtein +16.6%
Contains more FatsFats +427.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +504.7%
Contains more WaterWater +25.3%

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
25% 30% 45%
Saturated fat: Sat. Fat 0.319 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.573 g
Contains more Mono. FatMonounsaturated fat +464.7%
Contains more Poly. FatPolyunsaturated fat +494.1%
Contains less Sat. FatSaturated fat -82.9%

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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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.