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  6. Roe vs. Smoked salmon

Roe vs. Smoked salmon — In-Depth Nutrition Comparison

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The main differences between roe and smoked salmon

  • Roe is richer in vitamin B12, vitamin B2, phosphorus, selenium, folate, vitamin B1, and vitamin C, yet smoked salmon is richer in vitamin B3.
  • Daily need coverage for vitamin B12 for roe is 345% higher.
  • Smoked salmon contains less cholesterol.
  • Smoked salmon has a lower glycemic index than roe.

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Fish, salmon, chinook, smoked.

Infographic

Roe vs Smoked salmon 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
7
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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +44.4%
Contains more CalciumCalcium +154.5%
Contains more PotassiumPotassium +61.7%
Contains more ZincZinc +312.9%
Contains more PhosphorusPhosphorus +214%
Contains less SodiumSodium -82.6%
Contains more SeleniumSelenium +59.6%
Contains more IronIron +10.4%
Contains more CopperCopper +79.7%
Contains more ManganeseManganese +30.8%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B1Vitamin B1 +1104.3%
Contains more Vitamin B2Vitamin B2 +839.6%
Contains more Vitamin B5Vitamin B5 +32.6%
Contains more Vitamin B12Vitamin B12 +254%
Contains more FolateFolate +4500%
Contains more Vitamin B3Vitamin B3 +115.3%
Contains more Vitamin B6Vitamin B6 +50.3%

All nutrients comparison - raw data values

Nutrient Roe Smoked salmon DV% diff.
Vitamin B12 11.54µg 3.26µg 345%
Cholesterol 479mg 23mg 152%
Vitamin D 17.1µg 86%
Vitamin D 685IU 86%
Vitamin B2 0.949mg 0.101mg 65%
Phosphorus 515mg 164mg 50%
Selenium 51.7µg 32.4µg 35%
Sodium 117mg 672mg 24%
Folate 92µg 2µg 23%
Vitamin B1 0.277mg 0.023mg 21%
Protein 28.62g 18.28g 21%
Vitamin C 16.4mg 0mg 18%
Vitamin B3 2.192mg 4.72mg 16%
Choline 89mg 16%
Polyunsaturated fat 3.404g 0.995g 16%
Copper 0.128mg 0.23mg 11%
Zinc 1.28mg 0.31mg 9%
Vitamin E 1.35mg 9%
Vitamin A 91µg 26µg 7%
Vitamin B6 0.185mg 0.278mg 7%
Vitamin B5 1.154mg 0.87mg 6%
Fats 8.23g 4.32g 6%
Saturated fat 1.866g 0.929g 4%
Calories 204kcal 117kcal 4%
Potassium 283mg 175mg 3%
Calcium 28mg 11mg 2%
Magnesium 26mg 18mg 2%
Iron 0.77mg 0.85mg 1%
Carbs 1.92g 0g 1%
Net carbs 1.92g 0g N/A
Manganese 0.013mg 0.017mg 0%
Vitamin K 0.1µg 0%
Monounsaturated fat 2.129g 2.023g 0%
Tryptophan 0.375mg 0.205mg 0%
Threonine 1.305mg 0.801mg 0%
Isoleucine 1.465mg 0.842mg 0%
Leucine 2.509mg 1.486mg 0%
Lysine 2.179mg 1.679mg 0%
Methionine 0.71mg 0.541mg 0%
Phenylalanine 1.401mg 0.714mg 0%
Valine 1.676mg 0.942mg 0%
Histidine 0.778mg 0.538mg 0%
Omega-3 - EPA 1.26g 0.183g N/A
Omega-3 - DHA 1.747g 0.267g N/A
Omega-3 - DPA 0.105g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more ProteinProtein +56.6%
Contains more FatsFats +90.5%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.8%
Contains more OtherOther +107.7%

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% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Poly. FatPolyunsaturated fat +242.1%
Contains less Sat. FatSaturated fat -50.2%
~equal in Monounsaturated fat ~2.023g

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.