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Roe vs. Chia seeds — In-Depth Nutrition Comparison

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Summary of differences between roe and chia seeds

  • Roe has more vitamin B12 and vitamin B2; however, chia seeds are higher in fiber, manganese, copper, iron, magnesium, calcium, and phosphorus.
  • Roe covers your daily need for vitamin B12, 481% more than chia seeds.
  • The glycemic index of roe is higher.

These are the specific foods used in this comparison Fish, roe, mixed species, cooked, dry heat and Seeds, chia seeds, dried.

Infographic

Roe vs Chia seeds infographic
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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
0
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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
Contains more MagnesiumMagnesium +1188.5%
Contains more CalciumCalcium +2153.6%
Contains more PotassiumPotassium +43.8%
Contains more IronIron +902.6%
Contains more CopperCopper +621.9%
Contains more ZincZinc +257.8%
Contains more PhosphorusPhosphorus +67%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +20846.2%
~equal in Selenium ~55.2µg

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
7
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 5.3% 0% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 0%
Contains more Vitamin CVitamin C +925%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +458.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +87.8%
Contains more Vitamin B1Vitamin B1 +123.8%
Contains more Vitamin B3Vitamin B3 +302.8%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more ProteinProtein +73%
Contains more WaterWater +910.9%
Contains more FatsFats +273.5%
Contains more CarbsCarbs +2093.8%
Contains more OtherOther +84.6%

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
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
Contains less Sat. FatSaturated fat -44%
Contains more Poly. FatPolyunsaturated fat +595.2%
~equal in Monounsaturated fat ~2.309g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Chia seeds DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Fiber 0g 34.4g 138%
Polyunsaturated fat 3.404g 23.665g 135%
Manganese 0.013mg 2.723mg 118%
Copper 0.128mg 0.924mg 88%
Iron 0.77mg 7.72mg 87%
Magnesium 26mg 335mg 74%
Vitamin B2 0.949mg 0.17mg 60%
Calcium 28mg 631mg 60%
Phosphorus 515mg 860mg 49%
Vitamin B3 2.192mg 8.83mg 41%
Fats 8.23g 30.74g 35%
Zinc 1.28mg 4.58mg 30%
Vitamin B1 0.277mg 0.62mg 29%
Protein 28.62g 16.54g 24%
Vitamin B5 1.154mg 23%
Vitamin C 16.4mg 1.6mg 16%
Vitamin B6 0.185mg 14%
Calories 204kcal 486kcal 14%
Carbs 1.92g 42.12g 13%
Folate 92µg 49µg 11%
Vitamin A 91µg 10%
Saturated fat 1.866g 3.33g 7%
Selenium 51.7µg 55.2µg 6%
Sodium 117mg 16mg 4%
Potassium 283mg 407mg 4%
Vitamin E 0.5mg 3%
Net carbs 1.92g 7.72g N/A
Trans fat 0.14g N/A
Monounsaturated fat 2.129g 2.309g 0%
Tryptophan 0.375mg 0.436mg 0%
Threonine 1.305mg 0.709mg 0%
Isoleucine 1.465mg 0.801mg 0%
Leucine 2.509mg 1.371mg 0%
Lysine 2.179mg 0.97mg 0%
Methionine 0.71mg 0.588mg 0%
Phenylalanine 1.401mg 1.016mg 0%
Valine 1.676mg 0.95mg 0%
Histidine 0.778mg 0.531mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - ALA 17.83g N/A
Omega-3 - DPA 0.105g N/A
Omega-6 - Linoleic acid 5.835g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Chia seeds
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
32%
Chia seeds
Minerals Daily Need Coverage Score
68%
Roe
221%
Chia seeds

Comparison summary

Which food is lower in Saturated fat?
Roe
Roe is lower in Saturated fat (difference - 1.464g)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Chia seeds
Chia seeds is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Chia seeds
Chia seeds contains less Sodium (difference - 101mg)
Which food is lower in glycemic index?
Chia seeds
Chia seeds is lower in glycemic index (difference - 12)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $100)
Which food is richer in minerals?
Chia seeds
Chia seeds is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.