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  6. Roe vs. Smelt

Roe vs. Smelt — In-Depth Nutrition Comparison

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What are the differences between roe and smelt?

  • Roe is higher in vitamin B12, vitamin B2, phosphorus, vitamin B1, folate, vitamin C, selenium, and vitamin B5, yet smelt is higher in manganese.
  • Roe's daily need coverage for vitamin B12 is 315% more.
  • The amount of cholesterol in smelt is lower.
  • The glycemic index of smelt is lower.

We used Fish, roe, mixed species, cooked, dry heat and Fish, smelt, rainbow, cooked, dry heat types in this article.

Infographic

Roe vs Smelt 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
1
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%
Smelt
Smelt
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 23% 33% 43% 59% 58% 126% 10% 117% 255%
Contains more PhosphorusPhosphorus +74.6%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +175%
Contains more PotassiumPotassium +31.4%
Contains more IronIron +49.4%
Contains more CopperCopper +39.1%
Contains more ZincZinc +65.6%
Contains less SodiumSodium -34.2%
Contains more ManganeseManganese +6823.1%
~equal in Selenium ~46.8µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Smelt
Smelt
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 5.7% 0% 2.5% 34% 33% 44% 39% 496% 0% 3.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +435.3%
Contains more Vitamin B1Vitamin B1 +2670%
Contains more Vitamin B2Vitamin B2 +550%
Contains more Vitamin B3Vitamin B3 +24.1%
Contains more Vitamin B5Vitamin B5 +55.9%
Contains more Vitamin B12Vitamin B12 +190.7%
Contains more FolateFolate +1740%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B6 ~0.17mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Roe Smelt DV% diff.
Vitamin B12 11.54µg 3.97µg 315%
Cholesterol 479mg 90mg 130%
Vitamin B2 0.949mg 0.146mg 62%
Manganese 0.013mg 0.9mg 39%
Phosphorus 515mg 295mg 31%
Vitamin B1 0.277mg 0.01mg 22%
Folate 92µg 5µg 22%
Vitamin C 16.4mg 0mg 18%
Polyunsaturated fat 3.404g 1.135g 15%
Protein 28.62g 22.6g 12%
Selenium 51.7µg 46.8µg 9%
Fats 8.23g 3.1g 8%
Zinc 1.28mg 2.12mg 8%
Vitamin A 91µg 17µg 8%
Vitamin B5 1.154mg 0.74mg 8%
Copper 0.128mg 0.178mg 6%
Saturated fat 1.866g 0.579g 6%
Calcium 28mg 77mg 5%
Iron 0.77mg 1.15mg 5%
Calories 204kcal 124kcal 4%
Magnesium 26mg 38mg 3%
Potassium 283mg 372mg 3%
Vitamin B3 2.192mg 1.766mg 3%
Monounsaturated fat 2.129g 0.822g 3%
Sodium 117mg 77mg 2%
Carbs 1.92g 0g 1%
Vitamin B6 0.185mg 0.17mg 1%
Protein per 100 calories 14g 18g N/A
Calories per 10 g protein 71kcal 55kcal N/A
Weight per 100 calories 49g 81g N/A
Unsaturated / Saturated Fat ratio 3 3.4 N/A
Net carbs 1.92g 0g N/A
Tryptophan 0.375mg 0.253mg 0%
Threonine 1.305mg 0.991mg 0%
Isoleucine 1.465mg 1.041mg 0%
Leucine 2.509mg 1.837mg 0%
Lysine 2.179mg 2.076mg 0%
Methionine 0.71mg 0.669mg 0%
Phenylalanine 1.401mg 0.882mg 0%
Valine 1.676mg 1.164mg 0%
Histidine 0.778mg 0.665mg 0%
Omega-3 - EPA 1.26g 0.353g N/A
Omega-3 - DHA 1.747g 0.536g N/A
Omega-3 - DPA 0.105g 0.023g N/A

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
Smelt
Smelt
1
23% 3% 73%
Protein: 22.6 g
Fats: 3.1 g
Carbs: 0 g
Water: 72.79 g
Other: 1.51 g
Contains more ProteinProtein +26.6%
Contains more FatsFats +165.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +72.2%
Contains more WaterWater +24.2%

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
Smelt
Smelt
1
23% 32% 45%
Saturated fat: Sat. Fat 0.579 g
Monounsaturated fat: Mono. Fat 0.822 g
Polyunsaturated fat: Poly. Fat 1.135 g
Contains more Mono. FatMonounsaturated fat +159%
Contains more Poly. FatPolyunsaturated fat +199.9%
Contains less Sat. FatSaturated fat -69%

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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. Smelt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175147/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.