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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 from Roe is 345% higher.
  • Smoked salmon contains less Cholesterol.

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.
Contains more Calcium +154.5%
Contains more Magnesium +44.4%
Contains more Phosphorus +214%
Contains more Potassium +61.7%
Contains less Sodium -82.6%
Contains more Zinc +312.9%
Contains more Selenium +59.6%
Contains more Iron +10.4%
Contains more Copper +79.7%
Contains more Manganese +30.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Contains more Calcium +154.5%
Contains more Magnesium +44.4%
Contains more Phosphorus +214%
Contains more Potassium +61.7%
Contains less Sodium -82.6%
Contains more Zinc +312.9%
Contains more Selenium +59.6%
Contains more Iron +10.4%
Contains more Copper +79.7%
Contains more Manganese +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
7
:
Contains more Vitamin A +248.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1104.3%
Contains more Vitamin B2 +839.6%
Contains more Vitamin B5 +32.6%
Contains more Folate +4500%
Contains more Vitamin B12 +254%
Contains more Vitamin B3 +115.3%
Contains more Vitamin B6 +50.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 49% 1%
Contains more Vitamin A +248.3%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1104.3%
Contains more Vitamin B2 +839.6%
Contains more Vitamin B5 +32.6%
Contains more Folate +4500%
Contains more Vitamin B12 +254%
Contains more Vitamin B3 +115.3%
Contains more Vitamin B6 +50.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +56.6%
Contains more Fats +90.5%
Contains more Carbs +∞%
Contains more Water +22.8%
Contains more Other +107.7%
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 Protein +56.6%
Contains more Fats +90.5%
Contains more Carbs +∞%
Contains more Water +22.8%
Contains more Other +107.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +242.1%
Contains less Saturated Fat -50.2%
Equal in Monounsaturated Fat - 2.023
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Contains more Polyunsaturated fat +242.1%
Contains less Saturated Fat -50.2%
Equal in Monounsaturated Fat - 2.023

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Smoked salmon Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 18.28g Roe
Fats 8.23g 4.32g Roe
Carbs 1.92g 0g Roe
Calories 204kcal 117kcal Roe
Calcium 28mg 11mg Roe
Iron 0.77mg 0.85mg Smoked salmon
Magnesium 26mg 18mg Roe
Phosphorus 515mg 164mg Roe
Potassium 283mg 175mg Roe
Sodium 117mg 672mg Roe
Zinc 1.28mg 0.31mg Roe
Copper 0.128mg 0.23mg Smoked salmon
Manganese 0.013mg 0.017mg Smoked salmon
Selenium 51.7µg 32.4µg Roe
Vitamin A 303IU 87IU Roe
Vitamin A RAE 91µg 26µg Roe
Vitamin E 1.35mg Smoked salmon
Vitamin D 685IU Smoked salmon
Vitamin D 17.1µg Smoked salmon
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0.023mg Roe
Vitamin B2 0.949mg 0.101mg Roe
Vitamin B3 2.192mg 4.72mg Smoked salmon
Vitamin B5 1.154mg 0.87mg Roe
Vitamin B6 0.185mg 0.278mg Smoked salmon
Folate 92µg 2µg Roe
Vitamin B12 11.54µg 3.26µg Roe
Choline 89mg Smoked salmon
Vitamin K 0.1µg Smoked salmon
Tryptophan 0.375mg 0.205mg Roe
Threonine 1.305mg 0.801mg Roe
Isoleucine 1.465mg 0.842mg Roe
Leucine 2.509mg 1.486mg Roe
Lysine 2.179mg 1.679mg Roe
Methionine 0.71mg 0.541mg Roe
Phenylalanine 1.401mg 0.714mg Roe
Valine 1.676mg 0.942mg Roe
Histidine 0.778mg 0.538mg Roe
Cholesterol 479mg 23mg Smoked salmon
Saturated Fat 1.866g 0.929g Smoked salmon
Omega-3 - DHA 1.747g 0.267g Roe
Omega-3 - EPA 1.26g 0.183g Roe
Omega-3 - DPA 0.105g 0.073g Roe
Monounsaturated Fat 2.129g 2.023g Roe
Polyunsaturated fat 3.404g 0.995g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Smoked salmon
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
156%
Roe
95%
Smoked salmon
Minerals Daily Need Coverage Score
68%
Roe
49%
Smoked salmon

Comparison summary

Which food is lower in Cholesterol?
Smoked salmon
Smoked salmon is lower in Cholesterol (difference - 456mg)
Which food is lower in Saturated Fat?
Smoked salmon
Smoked salmon is lower in Saturated Fat (difference - 0.937g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 27)
Which food is cheaper?
Smoked salmon
Smoked salmon is cheaper (difference - $86)
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 555mg)
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. 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.