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  6. Roe vs. Sablefish

Roe vs. Sablefish — In-Depth Nutrition Comparison

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A recap on differences between Roe and Sablefish

  • Roe is higher in Vitamin B12, Vitamin B2, Phosphorus, Folate, Vitamin C, and Vitamin B1, yet Sablefish is higher in Vitamin B3, and Vitamin B6.
  • Roe covers your daily Vitamin B12 needs 421% more than Sablefish.
  • The amount of Cholesterol in Sablefish is lower.

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

Infographic

Roe vs Sablefish 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
4
:
6
Sablefish
Sablefish
Contains more Phosphorus +139.5%
Contains more Zinc +212.2%
Contains more Copper +357.1%
Contains more Selenium +10.5%
Contains more Calcium +60.7%
Contains more Iron +113%
Contains more Magnesium +173.1%
Contains more Potassium +62.2%
Contains less Sodium -38.5%
Contains more Manganese +46.2%
Equal in Selenium - 46.8
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Contains more Phosphorus +139.5%
Contains more Zinc +212.2%
Contains more Copper +357.1%
Contains more Selenium +10.5%
Contains more Calcium +60.7%
Contains more Iron +113%
Contains more Magnesium +173.1%
Contains more Potassium +62.2%
Contains less Sodium -38.5%
Contains more Manganese +46.2%
Equal in Selenium - 46.8

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
6
:
3
Sablefish
Sablefish
Contains more Vitamin C +∞%
Contains more Vitamin B1 +127%
Contains more Vitamin B2 +725.2%
Contains more Vitamin B5 +33.4%
Contains more Folate +441.2%
Contains more Vitamin B12 +701.4%
Contains more Vitamin A +11.6%
Contains more Vitamin B3 +133.9%
Contains more Vitamin B6 +87%
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%
Sablefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +127%
Contains more Vitamin B2 +725.2%
Contains more Vitamin B5 +33.4%
Contains more Folate +441.2%
Contains more Vitamin B12 +701.4%
Contains more Vitamin A +11.6%
Contains more Vitamin B3 +133.9%
Contains more Vitamin B6 +87%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
:
2
Sablefish
Sablefish
Contains more Protein +66.5%
Contains more Carbs +∞%
Contains more Other +664.7%
Contains more Fats +138.4%
Equal in Water - 62.85
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
Sablefish
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Contains more Protein +66.5%
Contains more Carbs +∞%
Contains more Other +664.7%
Contains more Fats +138.4%
Equal in Water - 62.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
:
1
Sablefish
Sablefish
Contains less Saturated Fat -54.5%
Contains more Polyunsaturated fat +30%
Contains more Monounsaturated Fat +385.1%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Contains less Saturated Fat -54.5%
Contains more Polyunsaturated fat +30%
Contains more Monounsaturated Fat +385.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Sablefish Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 17.19g Roe
Fats 8.23g 19.62g Sablefish
Carbs 1.92g 0g Roe
Calories 204kcal 250kcal Sablefish
Calcium 28mg 45mg Sablefish
Iron 0.77mg 1.64mg Sablefish
Magnesium 26mg 71mg Sablefish
Phosphorus 515mg 215mg Roe
Potassium 283mg 459mg Sablefish
Sodium 117mg 72mg Sablefish
Zinc 1.28mg 0.41mg Roe
Copper 0.128mg 0.028mg Roe
Manganese 0.013mg 0.019mg Sablefish
Selenium 51.7µg 46.8µg Roe
Vitamin A 303IU 338IU Sablefish
Vitamin A RAE 91µg 102µg Sablefish
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0.122mg Roe
Vitamin B2 0.949mg 0.115mg Roe
Vitamin B3 2.192mg 5.128mg Sablefish
Vitamin B5 1.154mg 0.865mg Roe
Vitamin B6 0.185mg 0.346mg Sablefish
Folate 92µg 17µg Roe
Vitamin B12 11.54µg 1.44µg Roe
Tryptophan 0.375mg 0.193mg Roe
Threonine 1.305mg 0.754mg Roe
Isoleucine 1.465mg 0.792mg Roe
Leucine 2.509mg 1.397mg Roe
Lysine 2.179mg 1.579mg Roe
Methionine 0.71mg 0.509mg Roe
Phenylalanine 1.401mg 0.671mg Roe
Valine 1.676mg 0.886mg Roe
Histidine 0.778mg 0.506mg Roe
Cholesterol 479mg 63mg Sablefish
Saturated Fat 1.866g 4.099g Roe
Omega-3 - DHA 1.747g 0.92g Roe
Omega-3 - EPA 1.26g 0.867g Roe
Omega-3 - DPA 0.105g 0.216g Sablefish
Monounsaturated Fat 2.129g 10.328g Sablefish
Polyunsaturated fat 3.404g 2.618g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Sablefish
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
41%
Sablefish
Minerals Daily Need Coverage Score
68%
Roe
55%
Sablefish

Comparison summary

Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 416mg)
Which food is lower in glycemic index?
Sablefish
Sablefish is lower in glycemic index (difference - 27)
Which food is cheaper?
Sablefish
Sablefish is cheaper (difference - $100)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 2.233g)
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.
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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/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.