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  6. Roe vs. Fish sandwich

Roe vs. Fish sandwich — In-Depth Nutrition Comparison

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Important differences between roe and fish sandwiches

  • Roe has more vitamin B12, vitamin B2, selenium, phosphorus, vitamin C, vitamin B5, and folate; however, fish sandwiches have more manganese.
  • Roe's daily need coverage for vitamin B12 is 452% more.
  • Roe has 14 times more cholesterol than fish sandwiches. Roe has 479mg of cholesterol, while fish sandwiches have 35mg.
  • Fish sandwiches have a higher glycemic index than roe.

The food varieties used in the comparison are Fish, roe, mixed species, cooked, dry heat and Fast foods, fish sandwich, with tartar sauce.

Infographic

Roe vs Fish sandwich 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
6
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 18% 11% 18% 56% 25% 13% 50% 79% 34% 98%
Contains more PotassiumPotassium +37.4%
Contains more CopperCopper +70.7%
Contains more ZincZinc +161.2%
Contains more PhosphorusPhosphorus +344%
Contains less SodiumSodium -80.6%
Contains more SeleniumSelenium +187.2%
Contains more CalciumCalcium +32.1%
Contains more IronIron +94.8%
Contains more ManganeseManganese +1930.8%
~equal in Magnesium ~25mg

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 6% 2% 11% 3% 53% 32% 40% 22% 16% 85% 34% 35% 16%
Contains more Vitamin CVitamin C +811.1%
Contains more Vitamin AVitamin A +1416.7%
Contains more Vitamin B1Vitamin B1 +31.9%
Contains more Vitamin B2Vitamin B2 +577.9%
Contains more Vitamin B5Vitamin B5 +211.9%
Contains more Vitamin B6Vitamin B6 +164.3%
Contains more Vitamin B12Vitamin B12 +1597.1%
Contains more FolateFolate +100%
~equal in Vitamin B3 ~2.15mg

All nutrients comparison - raw data values

Nutrient Roe Fish sandwich DV% diff.
Vitamin B12 11.54µg 0.68µg 453%
Cholesterol 479mg 35mg 148%
Vitamin B2 0.949mg 0.14mg 62%
Selenium 51.7µg 18µg 61%
Phosphorus 515mg 116mg 57%
Protein 28.62g 10.29g 37%
Sodium 117mg 602mg 21%
Polyunsaturated fat 3.404g 6.257g 19%
Vitamin C 16.4mg 1.8mg 16%
Vitamin B5 1.154mg 0.37mg 16%
Folate 92µg 46µg 12%
Manganese 0.013mg 0.264mg 11%
Vitamin K 13.6µg 11%
Vitamin A 91µg 6µg 9%
Vitamin B6 0.185mg 0.07mg 9%
Iron 0.77mg 1.5mg 9%
Carbs 1.92g 26.69g 8%
Zinc 1.28mg 0.49mg 7%
Copper 0.128mg 0.075mg 6%
Fats 8.23g 12.45g 6%
Vitamin B1 0.277mg 0.21mg 6%
Choline 28.9mg 5%
Fiber 0g 1g 4%
Vitamin E 0.55mg 4%
Calories 204kcal 257kcal 3%
Fructose 1.47g 2%
Potassium 283mg 206mg 2%
Calcium 28mg 37mg 1%
Vitamin D 9IU 1%
Monounsaturated fat 2.129g 2.595g 1%
Vitamin D 0.2µg 1%
Net carbs 1.92g 25.69g N/A
Magnesium 26mg 25mg 0%
Sugar 3.53g N/A
Vitamin B3 2.192mg 2.15mg 0%
Trans fat 0.08g N/A
Saturated fat 1.866g 1.949g 0%
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 1.26g 0.029g N/A
Omega-3 - DHA 1.747g 0.064g N/A
Omega-3 - ALA 0.489g N/A
Omega-3 - DPA 0.105g 0.003g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.023g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 5.561g N/A

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
10% 12% 27% 48% 2%
Protein: 10.29 g
Fats: 12.45 g
Carbs: 26.69 g
Water: 48.44 g
Other: 2.13 g
Contains more ProteinProtein +178.1%
Contains more WaterWater +21%
Contains more OtherOther +22.1%
Contains more FatsFats +51.3%
Contains more CarbsCarbs +1290.1%

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
18% 24% 58%
Saturated fat: Sat. Fat 1.949 g
Monounsaturated fat: Mono. Fat 2.595 g
Polyunsaturated fat: Poly. Fat 6.257 g
Contains more Mono. FatMonounsaturated fat +21.9%
Contains more Poly. FatPolyunsaturated fat +83.8%
~equal in Saturated fat ~1.949g

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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. Fish sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170296/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.