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Roe vs Pacific saury - In-Depth Nutrition Comparison

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How are Roe and Pacific saury different?

  • Roe is higher in Vitamin B12, Selenium, Vitamin B2, Phosphorus, Folate, Vitamin B1, and Vitamin C, however Pacific saury is richer in Manganese.
  • Daily need coverage for Vitamin B12 from Roe is 397% higher.
  • Roe contains 16 times more Saturated Fat than Pacific saury. While Roe contains 1.866g of Saturated Fat, Pacific saury contains only 0.118g.

Fish, roe, mixed species, cooked, dry heat and Fish, pike, northern, raw are the varieties used in this article.

Infographic

Roe vs Pacific saury 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
Contains more Iron +40%
Contains more Phosphorus +134.1%
Contains more Zinc +91%
Contains more Copper +151%
Contains more Calcium +103.6%
Contains more Magnesium +19.2%
Contains less Sodium -66.7%
Equal in Potassium - 259
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 21% 23% 95% 23% 6% 19% 17%
Contains more Iron +40%
Contains more Phosphorus +134.1%
Contains more Zinc +91%
Contains more Copper +151%
Contains more Calcium +103.6%
Contains more Magnesium +19.2%
Contains less Sodium -66.7%
Equal in Potassium - 259

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
:
Contains more Vitamin A +332.9%
Contains more Vitamin C +331.6%
Contains more Vitamin B1 +377.6%
Contains more Vitamin B2 +1406.3%
Contains more Vitamin B5 +53.9%
Contains more Vitamin B6 +58.1%
Contains more Folate +513.3%
Contains more Vitamin B12 +477%
Equal in Vitamin B3 - 2.3
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 5% 4% 75% 13% 15% 15% 44% 45% 27% 12% 251% 1%
Contains more Vitamin A +332.9%
Contains more Vitamin C +331.6%
Contains more Vitamin B1 +377.6%
Contains more Vitamin B2 +1406.3%
Contains more Vitamin B5 +53.9%
Contains more Vitamin B6 +58.1%
Contains more Folate +513.3%
Contains more Vitamin B12 +477%
Equal in Vitamin B3 - 2.3

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 Pacific saury
Rich in minerals ok
Lower in Sugar ok
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

All nutrients comparison - raw data values

Nutrient Roe Pacific saury Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 19.26g Roe
Fats 8.23g 0.69g Roe
Carbs 1.92g 0g Roe
Calories 204kcal 88kcal Roe
Starch g g
Fructose g g
Sugar g 0g Roe
Fiber 0g 0g
Calcium 28mg 57mg Pacific saury
Iron 0.77mg 0.55mg Roe
Magnesium 26mg 31mg Pacific saury
Phosphorus 515mg 220mg Roe
Potassium 283mg 259mg Roe
Sodium 117mg 39mg Pacific saury
Zinc 1.28mg 0.67mg Roe
Copper 0.128mg 0.051mg Roe
Vitamin A 303IU 70IU Roe
Vitamin E mg 0.2mg Pacific saury
Vitamin D IU 99IU Pacific saury
Vitamin D µg 2.5µg Pacific saury
Vitamin C 16.4mg 3.8mg Roe
Vitamin B1 0.277mg 0.058mg Roe
Vitamin B2 0.949mg 0.063mg Roe
Vitamin B3 2.192mg 2.3mg Pacific saury
Vitamin B5 1.154mg 0.75mg Roe
Vitamin B6 0.185mg 0.117mg Roe
Folate 92µg 15µg Roe
Vitamin B12 11.54µg 2µg Roe
Vitamin K µg 0.1µg Pacific saury
Tryptophan 0.375mg 0.216mg Roe
Threonine 1.305mg 0.844mg Roe
Isoleucine 1.465mg 0.887mg Roe
Leucine 2.509mg 1.565mg Roe
Lysine 2.179mg 1.768mg Roe
Methionine 0.71mg 0.57mg Roe
Phenylalanine 1.401mg 0.752mg Roe
Valine 1.676mg 0.992mg Roe
Histidine 0.778mg 0.567mg Roe
Cholesterol 479mg 39mg Pacific saury
Trans Fat g g
Saturated Fat 1.866g 0.118g Pacific saury
Monounsaturated Fat 2.129g 0.157g Roe
Polyunsaturated fat 3.404g 0.202g 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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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
42
Pacific saury
Mineral Summary Score
49
Roe
27
Pacific saury

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
116%
Pacific saury
Carbohydrates
2%
Roe
0%
Pacific saury
Fats
38%
Roe
3%
Pacific saury

Comparison summary

Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
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 - 78mg)
Which food is lower in Cholesterol?
Pacific saury
Pacific saury is lower in Cholesterol (difference - 440mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 1.748g)
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)

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/173680/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.