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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.

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
:
7
Pacific saury
Pacific saury
Contains more Phosphorus +91.4%
Contains more Zinc +62%
Contains more Selenium +219.1%
Contains more Calcium +403.6%
Contains more Iron +116.9%
Contains more Magnesium +46.2%
Contains more Potassium +76.3%
Contains less Sodium -44.4%
Contains more Copper +78.1%
Contains more Manganese +7792.3%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Pacific saury
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Contains more Phosphorus +91.4%
Contains more Zinc +62%
Contains more Selenium +219.1%
Contains more Calcium +403.6%
Contains more Iron +116.9%
Contains more Magnesium +46.2%
Contains more Potassium +76.3%
Contains less Sodium -44.4%
Contains more Copper +78.1%
Contains more Manganese +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
:
2
Pacific saury
Pacific saury
Contains more Vitamin A +274.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +386.7%
Contains more Vitamin B5 +33.4%
Contains more Vitamin B6 +34.1%
Contains more Folate +441.2%
Contains more Vitamin B12 +399.6%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B3 +27.8%
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%
Pacific saury
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
Contains more Vitamin A +274.1%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +386.7%
Contains more Vitamin B5 +33.4%
Contains more Vitamin B6 +34.1%
Contains more Folate +441.2%
Contains more Vitamin B12 +399.6%
Contains more Vitamin B1 +12.6%
Contains more Vitamin B3 +27.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
:
1
Pacific saury
Pacific saury
Contains more Protein +16.6%
Contains more Fats +427.6%
Contains more Carbs +∞%
Contains more Other +504.7%
Contains more Water +25.3%
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
Pacific saury
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more Protein +16.6%
Contains more Fats +427.6%
Contains more Carbs +∞%
Contains more Other +504.7%
Contains more Water +25.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
:
1
Pacific saury
Pacific saury
Contains more Monounsaturated Fat +464.7%
Contains more Polyunsaturated fat +494.1%
Contains less Saturated Fat -82.9%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Pacific saury
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Contains more Monounsaturated Fat +464.7%
Contains more Polyunsaturated fat +494.1%
Contains less Saturated Fat -82.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Pacific saury Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 24.54g Roe
Fats 8.23g 1.56g Roe
Carbs 1.92g 0g Roe
Calories 204kcal 119kcal Roe
Calcium 28mg 141mg Pacific saury
Iron 0.77mg 1.67mg Pacific saury
Magnesium 26mg 38mg Pacific saury
Phosphorus 515mg 269mg Roe
Potassium 283mg 499mg Pacific saury
Sodium 117mg 65mg Pacific saury
Zinc 1.28mg 0.79mg Roe
Copper 0.128mg 0.228mg Pacific saury
Manganese 0.013mg 1.026mg Pacific saury
Selenium 51.7µg 16.2µg Roe
Vitamin A 303IU 81IU Roe
Vitamin A RAE 91µg 24µg Roe
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0.312mg Pacific saury
Vitamin B2 0.949mg 0.195mg Roe
Vitamin B3 2.192mg 2.801mg Pacific saury
Vitamin B5 1.154mg 0.865mg Roe
Vitamin B6 0.185mg 0.138mg Roe
Folate 92µg 17µg Roe
Vitamin B12 11.54µg 2.31µg Roe
Tryptophan 0.375mg 0.275mg Roe
Threonine 1.305mg 1.076mg Roe
Isoleucine 1.465mg 1.131mg Roe
Leucine 2.509mg 1.994mg Roe
Lysine 2.179mg 2.254mg Pacific saury
Methionine 0.71mg 0.726mg Pacific saury
Phenylalanine 1.401mg 0.958mg Roe
Valine 1.676mg 1.264mg Roe
Histidine 0.778mg 0.722mg Roe
Cholesterol 479mg 110mg Pacific saury
Saturated Fat 1.866g 0.319g Pacific saury
Omega-3 - DHA 1.747g 0.288g Roe
Omega-3 - EPA 1.26g 0.11g Roe
Omega-3 - DPA 0.105g 0.049g Roe
Monounsaturated Fat 2.129g 0.377g Roe
Polyunsaturated fat 3.404g 0.573g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Pacific saury
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
47%
Pacific saury
Minerals Daily Need Coverage Score
68%
Roe
62%
Pacific saury

Comparison summary

Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 52mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 369mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.547g)
Which food is lower in glycemic index?
Pacific saury
Pacific saury is lower in glycemic index (difference - 27)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $100)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

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. 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.