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Roe vs. Shark raw — In-Depth Nutrition Comparison

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Important differences between roe and shark raw

  • Roe has more vitamin B12, vitamin B2, phosphorus, selenium, folate, vitamin B1, vitamin C, and copper; however, shark raw has more vitamin B6.
  • Roe's daily need coverage for vitamin B12 is 419% more.
  • Shark raw is lower in cholesterol.
  • Roe has a higher glycemic index than shark raw.

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 raw 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
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 35% 10% 14% 32% 11% 12% 90% 10% 2% 199%
Contains more PotassiumPotassium +76.9%
Contains more CopperCopper +287.9%
Contains more ZincZinc +197.7%
Contains more PhosphorusPhosphorus +145.2%
Contains more SeleniumSelenium +41.6%
Contains more MagnesiumMagnesium +88.5%
Contains more CalciumCalcium +21.4%
Contains less SodiumSodium -32.5%
Contains more ManganeseManganese +15.4%
~equal in Iron ~0.84mg

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 0% 23% 20% 9% 11% 14% 55% 42% 92% 186% 0.25% 2.3% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +30%
Contains more Vitamin B1Vitamin B1 +559.5%
Contains more Vitamin B2Vitamin B2 +1430.6%
Contains more Vitamin B5Vitamin B5 +66%
Contains more Vitamin B12Vitamin B12 +674.5%
Contains more FolateFolate +2966.7%
Contains more Vitamin B3Vitamin B3 +34%
Contains more Vitamin B6Vitamin B6 +116.2%

Macronutrient Comparison

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

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
24% 46% 30%
Saturated fat: Sat. Fat 0.925 g
Monounsaturated fat: Mono. Fat 1.808 g
Polyunsaturated fat: Poly. Fat 1.195 g
Contains more Mono. FatMonounsaturated fat +17.8%
Contains more Poly. FatPolyunsaturated fat +184.9%
Contains less Sat. FatSaturated 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 raw
Lower in Cholesterol ok
Lower in Sodium 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 raw DV% diff.
Vitamin B12 11.54µg 1.49µg 419%
Cholesterol 479mg 51mg 143%
Vitamin B2 0.949mg 0.062mg 68%
Phosphorus 515mg 210mg 44%
Selenium 51.7µg 36.5µg 28%
Folate 92µg 3µg 22%
Vitamin B1 0.277mg 0.042mg 20%
Vitamin C 16.4mg 0mg 18%
Vitamin B6 0.185mg 0.4mg 17%
Protein 28.62g 20.98g 15%
Polyunsaturated fat 3.404g 1.195g 15%
Choline 65mg 12%
Copper 0.128mg 0.033mg 11%
Vitamin B5 1.154mg 0.695mg 9%
Zinc 1.28mg 0.43mg 8%
Vitamin E 1mg 7%
Fats 8.23g 4.51g 6%
Magnesium 26mg 49mg 5%
Vitamin B3 2.192mg 2.938mg 5%
Saturated fat 1.866g 0.925g 4%
Calories 204kcal 130kcal 4%
Potassium 283mg 160mg 4%
Vitamin D 0.6µg 3%
Vitamin D 24IU 3%
Vitamin A 91µg 70µg 2%
Sodium 117mg 79mg 2%
Iron 0.77mg 0.84mg 1%
Calcium 28mg 34mg 1%
Carbs 1.92g 0g 1%
Monounsaturated fat 2.129g 1.808g 1%
Net carbs 1.92g 0g N/A
Manganese 0.013mg 0.015mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.375mg 0.235mg 0%
Threonine 1.305mg 0.92mg 0%
Isoleucine 1.465mg 0.967mg 0%
Leucine 2.509mg 1.705mg 0%
Lysine 2.179mg 1.926mg 0%
Methionine 0.71mg 0.621mg 0%
Phenylalanine 1.401mg 0.819mg 0%
Valine 1.676mg 1.081mg 0%
Histidine 0.778mg 0.618mg 0%
Omega-3 - EPA 1.26g 0.316g N/A
Omega-3 - DHA 1.747g 0.527g N/A
Omega-3 - DPA 0.105g 0.109g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Shark raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
38%
Shark raw
Minerals Daily Need Coverage Score
68%
Roe
41%
Shark raw

Comparison summary

Which food is lower in Cholesterol?
Shark raw
Shark raw is lower in Cholesterol (difference - 428mg)
Which food contains less Sodium?
Shark raw
Shark raw contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Shark raw
Shark raw is lower in Saturated fat (difference - 0.941g)
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 27)
Which food is cheaper?
Shark raw
Shark raw 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

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. Shark raw - 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.