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Roe vs. Shark — In-Depth Nutrition Comparison

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Important differences between Roe and Shark

  • Roe has more Vitamin B12, Vitamin B2, Phosphorus, Selenium, Folate, Vitamin B1, Vitamin C, and Copper, however, Shark has more Vitamin B6.
  • Roe's daily need coverage for Vitamin B12 is 419% more.
  • Shark is lower in Cholesterol.

The food varieties used in the comparison are Fish, roe, mixed species, cooked, dry heat and Fish, shark, mixed species, raw.

Infographic

Roe vs Shark 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
5
:
5
Shark
Shark
Contains more Phosphorus +145.2%
Contains more Potassium +76.9%
Contains more Zinc +197.7%
Contains more Copper +287.9%
Contains more Selenium +41.6%
Contains more Calcium +21.4%
Contains more Magnesium +88.5%
Contains less Sodium -32.5%
Contains more Manganese +15.4%
Equal in Iron - 0.84
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Shark
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 32% 35% 90% 15% 11% 12% 11% 2% 200%
Contains more Phosphorus +145.2%
Contains more Potassium +76.9%
Contains more Zinc +197.7%
Contains more Copper +287.9%
Contains more Selenium +41.6%
Contains more Calcium +21.4%
Contains more Magnesium +88.5%
Contains less Sodium -32.5%
Contains more Manganese +15.4%
Equal in Iron - 0.84

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
:
5
Shark
Shark
Contains more Vitamin A +30%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +559.5%
Contains more Vitamin B2 +1430.6%
Contains more Vitamin B5 +66%
Contains more Folate +2966.7%
Contains more Vitamin B12 +674.5%
Contains more Vitamin B3 +34%
Contains more Vitamin B6 +116.2%
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%
Shark
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 20% 18% 0% 11% 15% 56% 42% 93% 3% 187% 1%
Contains more Vitamin A +30%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +559.5%
Contains more Vitamin B2 +1430.6%
Contains more Vitamin B5 +66%
Contains more Folate +2966.7%
Contains more Vitamin B12 +674.5%
Contains more Vitamin B3 +34%
Contains more Vitamin B6 +116.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
:
1
Shark
Shark
Contains more Protein +36.4%
Contains more Fats +82.5%
Contains more Carbs +∞%
Contains more Other +179.6%
Contains more Water +25.5%
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
Shark
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 g
Contains more Protein +36.4%
Contains more Fats +82.5%
Contains more Carbs +∞%
Contains more Other +179.6%
Contains more Water +25.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
:
1
Shark
Shark
Contains more Monounsaturated Fat +17.8%
Contains more Polyunsaturated fat +184.9%
Contains less Saturated Fat -50.4%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Shark
24% 46% 30%
Saturated Fat: 0.925 g
Monounsaturated Fat: 1.808 g
Polyunsaturated fat: 1.195 g
Contains more Monounsaturated Fat +17.8%
Contains more Polyunsaturated fat +184.9%
Contains less Saturated Fat -50.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Shark Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 20.98g Roe
Fats 8.23g 4.51g Roe
Carbs 1.92g 0g Roe
Calories 204kcal 130kcal Roe
Calcium 28mg 34mg Shark
Iron 0.77mg 0.84mg Shark
Magnesium 26mg 49mg Shark
Phosphorus 515mg 210mg Roe
Potassium 283mg 160mg Roe
Sodium 117mg 79mg Shark
Zinc 1.28mg 0.43mg Roe
Copper 0.128mg 0.033mg Roe
Manganese 0.013mg 0.015mg Shark
Selenium 51.7µg 36.5µg Roe
Vitamin A 303IU 233IU Roe
Vitamin A RAE 91µg 70µg Roe
Vitamin E 1mg Shark
Vitamin D 24IU Shark
Vitamin D 0.6µg Shark
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0.042mg Roe
Vitamin B2 0.949mg 0.062mg Roe
Vitamin B3 2.192mg 2.938mg Shark
Vitamin B5 1.154mg 0.695mg Roe
Vitamin B6 0.185mg 0.4mg Shark
Folate 92µg 3µg Roe
Vitamin B12 11.54µg 1.49µg Roe
Vitamin K 0.1µg Shark
Tryptophan 0.375mg 0.235mg Roe
Threonine 1.305mg 0.92mg Roe
Isoleucine 1.465mg 0.967mg Roe
Leucine 2.509mg 1.705mg Roe
Lysine 2.179mg 1.926mg Roe
Methionine 0.71mg 0.621mg Roe
Phenylalanine 1.401mg 0.819mg Roe
Valine 1.676mg 1.081mg Roe
Histidine 0.778mg 0.618mg Roe
Cholesterol 479mg 51mg Shark
Saturated Fat 1.866g 0.925g Shark
Omega-3 - DHA 1.747g 0.527g Roe
Omega-3 - EPA 1.26g 0.316g Roe
Omega-3 - DPA 0.105g 0.109g Shark
Monounsaturated Fat 2.129g 1.808g Roe
Polyunsaturated fat 3.404g 1.195g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Shark
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
38%
Shark
Minerals Daily Need Coverage Score
68%
Roe
41%
Shark

Comparison summary

Which food contains less Sodium?
Shark
Shark contains less Sodium (difference - 38mg)
Which food is lower in Cholesterol?
Shark
Shark is lower in Cholesterol (difference - 428mg)
Which food is lower in Saturated Fat?
Shark
Shark is lower in Saturated Fat (difference - 0.941g)
Which food is lower in glycemic index?
Shark
Shark is lower in glycemic index (difference - 27)
Which food is cheaper?
Shark
Shark is cheaper (difference - $100)
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Shark - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.