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  6. Roe vs. Brown rice

Roe vs. Brown rice — In-Depth Nutrition Comparison

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The main differences between roe and brown rice

  • Roe is richer in vitamin B12, selenium, vitamin B2, phosphorus, folate, vitamin C, vitamin B5, and vitamin B1, yet brown rice is richer in manganese.
  • Daily need coverage for vitamin B12 for roe is 481% higher.
  • Roe has a lower glycemic index than brown rice.

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Rice, brown, long-grain, cooked.

Infographic

Roe vs Brown rice 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
7
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +833.3%
Contains more PotassiumPotassium +229.1%
Contains more IronIron +37.5%
Contains more CopperCopper +20.8%
Contains more ZincZinc +80.3%
Contains more PhosphorusPhosphorus +400%
Contains more SeleniumSelenium +791.4%
Contains more MagnesiumMagnesium +50%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +7392.3%

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
8
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% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +55.6%
Contains more Vitamin B2Vitamin B2 +1275.4%
Contains more Vitamin B5Vitamin B5 +203.7%
Contains more Vitamin B6Vitamin B6 +50.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +922.2%
Contains more Vitamin B3Vitamin B3 +16.8%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +944.5%
Contains more FatsFats +748.5%
Contains more OtherOther +490.9%
Contains more CarbsCarbs +1232.3%
Contains more WaterWater +19.9%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +477%
Contains more Poly. FatPolyunsaturated fat +830.1%
Contains less Sat. FatSaturated fat -86.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Brown rice DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Selenium 51.7µg 5.8µg 83%
Vitamin B2 0.949mg 0.069mg 68%
Phosphorus 515mg 103mg 59%
Protein 28.62g 2.74g 52%
Manganese 0.013mg 0.974mg 42%
Folate 92µg 9µg 21%
Polyunsaturated fat 3.404g 0.366g 20%
Vitamin C 16.4mg 0mg 18%
Vitamin B5 1.154mg 0.38mg 15%
Fats 8.23g 0.97g 11%
Starch 24.79g 10%
Vitamin A 91µg 0µg 10%
Carbs 1.92g 25.58g 8%
Vitamin B1 0.277mg 0.178mg 8%
Saturated fat 1.866g 0.26g 7%
Potassium 283mg 86mg 6%
Fiber 0g 1.6g 6%
Vitamin B6 0.185mg 0.123mg 5%
Zinc 1.28mg 0.71mg 5%
Sodium 117mg 4mg 5%
Monounsaturated fat 2.129g 0.369g 4%
Calories 204kcal 123kcal 4%
Iron 0.77mg 0.56mg 3%
Calcium 28mg 3mg 3%
Magnesium 26mg 39mg 3%
Choline 9.2mg 2%
Vitamin B3 2.192mg 2.561mg 2%
Copper 0.128mg 0.106mg 2%
Vitamin E 0.17mg 1%
Net carbs 1.92g 23.98g N/A
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.375mg 0.033mg 0%
Threonine 1.305mg 0.095mg 0%
Isoleucine 1.465mg 0.109mg 0%
Leucine 2.509mg 0.214mg 0%
Lysine 2.179mg 0.099mg 0%
Methionine 0.71mg 0.058mg 0%
Phenylalanine 1.401mg 0.133mg 0%
Valine 1.676mg 0.151mg 0%
Histidine 0.778mg 0.066mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.105g 0g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
157%
Roe
13%
Brown rice
Minerals Daily Need Coverage Score
68%
Roe
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0.24g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 39)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is lower in Cholesterol?
Brown rice
Brown rice is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 113mg)
Which food is lower in Saturated fat?
Brown rice
Brown rice is lower in Saturated fat (difference - 1.606g)
Which food is cheaper?
Brown rice
Brown rice is cheaper (difference - $98)
Which food is richer in vitamins?
?
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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.