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  6. Roe vs. Raisin

Roe vs. Raisin — In-Depth Nutrition Comparison

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A recap on differences between Roe and Raisin

  • Roe is higher in Vitamin B12, Selenium, Vitamin B2, Phosphorus, Folate, Vitamin B5, and Vitamin C, yet Raisin is higher in Copper, and Fiber.
  • Roe covers your daily Vitamin B12 needs 481% more than Raisin.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Raisins, seedless.

Infographic

Roe vs Raisin 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
Raisin
Raisin
Contains more Phosphorus +409.9%
Contains more Zinc +481.8%
Contains more Selenium +8516.7%
Contains more Calcium +78.6%
Contains more Iron +144.2%
Contains more Magnesium +23.1%
Contains more Potassium +164.7%
Contains less Sodium -90.6%
Contains more Copper +148.4%
Contains more Manganese +2200%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Raisin
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 71% 23% 44% 67% 2% 6% 106% 39% 4%
Contains more Phosphorus +409.9%
Contains more Zinc +481.8%
Contains more Selenium +8516.7%
Contains more Calcium +78.6%
Contains more Iron +144.2%
Contains more Magnesium +23.1%
Contains more Potassium +164.7%
Contains less Sodium -90.6%
Contains more Copper +148.4%
Contains more Manganese +2200%

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
9
:
3
Raisin
Raisin
Contains more Vitamin A +∞%
Contains more Vitamin C +613%
Contains more Vitamin B1 +161.3%
Contains more Vitamin B2 +659.2%
Contains more Vitamin B3 +186.2%
Contains more Vitamin B5 +1114.7%
Contains more Folate +1740%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.174
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%
Raisin
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 8% 27% 29% 15% 6% 41% 4% 0% 9%
Contains more Vitamin A +∞%
Contains more Vitamin C +613%
Contains more Vitamin B1 +161.3%
Contains more Vitamin B2 +659.2%
Contains more Vitamin B3 +186.2%
Contains more Vitamin B5 +1114.7%
Contains more Folate +1740%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.174

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
:
1
Raisin
Raisin
Contains more Protein +832.2%
Contains more Fats +1689.1%
Contains more Water +280%
Contains more Other +39.8%
Contains more Carbs +4024%
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
Raisin
3% 79% 15% 2%
Protein: 3.07 g
Fats: 0.46 g
Carbs: 79.18 g
Water: 15.43 g
Other: 1.86 g
Contains more Protein +832.2%
Contains more Fats +1689.1%
Contains more Water +280%
Contains more Other +39.8%
Contains more Carbs +4024%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
:
1
Raisin
Raisin
Contains more Monounsaturated Fat +4074.5%
Contains more Polyunsaturated fat +9100%
Contains less Saturated Fat -96.9%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Raisin
40% 35% 25%
Saturated Fat: 0.058 g
Monounsaturated Fat: 0.051 g
Polyunsaturated fat: 0.037 g
Contains more Monounsaturated Fat +4074.5%
Contains more Polyunsaturated fat +9100%
Contains less Saturated Fat -96.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roe Raisin
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sodium 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 Raisin Opinion
Net carbs 1.92g 75.48g Raisin
Protein 28.62g 3.07g Roe
Fats 8.23g 0.46g Roe
Carbs 1.92g 79.18g Raisin
Calories 204kcal 299kcal Raisin
Starch 2.7g Raisin
Fructose 29.68g Raisin
Sugar 59.19g Roe
Fiber 0g 3.7g Raisin
Calcium 28mg 50mg Raisin
Iron 0.77mg 1.88mg Raisin
Magnesium 26mg 32mg Raisin
Phosphorus 515mg 101mg Roe
Potassium 283mg 749mg Raisin
Sodium 117mg 11mg Raisin
Zinc 1.28mg 0.22mg Roe
Copper 0.128mg 0.318mg Raisin
Manganese 0.013mg 0.299mg Raisin
Selenium 51.7µg 0.6µg Roe
Vitamin A 303IU 0IU Roe
Vitamin A RAE 91µg 0µg Roe
Vitamin E 0.12mg Raisin
Vitamin C 16.4mg 2.3mg Roe
Vitamin B1 0.277mg 0.106mg Roe
Vitamin B2 0.949mg 0.125mg Roe
Vitamin B3 2.192mg 0.766mg Roe
Vitamin B5 1.154mg 0.095mg Roe
Vitamin B6 0.185mg 0.174mg Roe
Folate 92µg 5µg Roe
Vitamin B12 11.54µg 0µg Roe
Vitamin K 3.5µg Raisin
Tryptophan 0.375mg 0.05mg Roe
Threonine 1.305mg 0.077mg Roe
Isoleucine 1.465mg 0.057mg Roe
Leucine 2.509mg 0.096mg Roe
Lysine 2.179mg 0.084mg Roe
Methionine 0.71mg 0.021mg Roe
Phenylalanine 1.401mg 0.065mg Roe
Valine 1.676mg 0.083mg Roe
Histidine 0.778mg 0.072mg Roe
Cholesterol 479mg 0mg Raisin
Saturated Fat 1.866g 0.058g Raisin
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 0.051g Roe
Polyunsaturated fat 3.404g 0.037g Roe
Omega-6 - Gamma-linoleic acid 0.001g Raisin

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Raisin
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
12%
Raisin
Minerals Daily Need Coverage Score
68%
Roe
37%
Raisin

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 59.19g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 37)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sodium?
Raisin
Raisin contains less Sodium (difference - 106mg)
Which food is lower in Cholesterol?
Raisin
Raisin is lower in Cholesterol (difference - 479mg)
Which food is lower in Saturated Fat?
Raisin
Raisin is lower in Saturated Fat (difference - 1.808g)
Which food is cheaper?
Raisin
Raisin is cheaper (difference - $99)
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. Raisin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168165/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.