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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, and Vitamin B1, yet Smoked salmon is richer in Vitamin C, and Vitamin B3.
  • Daily need coverage for Vitamin B12 from Roe is 345% higher.
  • Roe contains 46 times more Folate than Smoked salmon. Roe contains 92µg of Folate, while Smoked salmon contains 2µg.
  • 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" chart 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 Iron +10.4%
Contains more Copper +79.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 32% 13% 71% 16% 88% 9% 77%
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 Iron +10.4%
Contains more Copper +79.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
Sugar g 0g Roe
Fiber 0g 0g
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
Vitamin A 303IU 87IU Roe
Vitamin E mg 1.35mg Smoked salmon
Vitamin D IU 685IU Smoked salmon
Vitamin D µg 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
Vitamin K µg 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
Trans Fat g g
Saturated Fat 1.866g 0.929g Smoked salmon
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
169
Roe
99
Smoked salmon
Mineral Summary Score
49
Roe
38
Smoked salmon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
172%
Roe
110%
Smoked salmon
Carbohydrates
2%
Roe
0%
Smoked salmon
Fats
38%
Roe
20%
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

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. 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.