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Roe vs. Peanut butter — In-Depth Nutrition Comparison

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A recap on differences between roe and peanut butter

  • Roe is higher in vitamin B12, selenium, vitamin B2, and phosphorus, yet peanut butter is higher in manganese, vitamin B3, magnesium, and copper.
  • Roe covers your daily vitamin B12 needs 481% more than peanut butter.
  • The glycemic index of peanut butter is lower.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Peanut butter, smooth style, without salt.

Infographic

Roe vs Peanut butter 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
2
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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more PhosphorusPhosphorus +53.7%
Contains more SeleniumSelenium +1161%
Contains more MagnesiumMagnesium +546.2%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +97.2%
Contains more IronIron +126%
Contains more CopperCopper +229.7%
Contains more ZincZinc +96.1%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +12707.7%

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
5
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% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +84.7%
Contains more Vitamin B2Vitamin B2 +394.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +498.2%
Contains more Vitamin B6Vitamin B6 +138.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~1.137mg
~equal in Folate ~87µg

All nutrients comparison - raw data values

Nutrient Roe Peanut butter DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Selenium 51.7µg 4.1µg 87%
Manganese 0.013mg 1.665mg 72%
Vitamin B3 2.192mg 13.112mg 68%
Fats 8.23g 51.36g 66%
Polyunsaturated fat 3.404g 12.535g 61%
Vitamin E 9.1mg 61%
Monounsaturated fat 2.129g 25.941g 60%
Vitamin B2 0.949mg 0.192mg 58%
Saturated fat 1.866g 10.325g 38%
Magnesium 26mg 168mg 34%
Copper 0.128mg 0.422mg 33%
Phosphorus 515mg 335mg 26%
Calories 204kcal 598kcal 20%
Vitamin B6 0.185mg 0.441mg 20%
Fiber 0g 5g 20%
Vitamin C 16.4mg 0mg 18%
Protein 28.62g 22.21g 13%
Iron 0.77mg 1.74mg 12%
Choline 63mg 11%
Zinc 1.28mg 2.51mg 11%
Vitamin B1 0.277mg 0.15mg 11%
Vitamin A 91µg 0µg 10%
Potassium 283mg 558mg 8%
Carbs 1.92g 22.31g 7%
Sodium 117mg 17mg 4%
Calcium 28mg 49mg 2%
Starch 3.56g 1%
Folate 92µg 87µg 1%
Net carbs 1.92g 17.31g N/A
Sugar 10.49g N/A
Vitamin B5 1.154mg 1.137mg 0%
Vitamin K 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.375mg 0.231mg 0%
Threonine 1.305mg 0.525mg 0%
Isoleucine 1.465mg 0.616mg 0%
Leucine 2.509mg 1.546mg 0%
Lysine 2.179mg 0.681mg 0%
Methionine 0.71mg 0.265mg 0%
Phenylalanine 1.401mg 1.202mg 0%
Valine 1.676mg 0.782mg 0%
Histidine 0.778mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - ALA 0.027g N/A
Omega-3 - DPA 0.105g 0g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
2
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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more ProteinProtein +28.9%
Contains more WaterWater +4666.7%
Contains more FatsFats +524.1%
Contains more CarbsCarbs +1062%
Contains more OtherOther +11.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
1
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -81.9%
Contains more Mono. FatMonounsaturated fat +1118.5%
Contains more Poly. FatPolyunsaturated fat +268.2%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.