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  6. Roe vs. Sockeye salmon

Roe vs. Sockeye salmon — In-Depth Nutrition Comparison

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Summary of differences between roe and sockeye salmon

  • Roe has more vitamin B12, vitamin B2, phosphorus, selenium, folate, vitamin C, and vitamin B1; however, sockeye salmon is higher in vitamin B3 and vitamin B6.
  • Roe covers your daily need for vitamin B12, 295% more than sockeye salmon.
  • Sockeye salmon has less cholesterol.
  • The glycemic index of roe is higher.

These are the specific foods used in this comparison Fish, roe, mixed species, cooked, dry heat and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Roe vs Sockeye 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
6
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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +154.5%
Contains more IronIron +48.1%
Contains more CopperCopper +68.4%
Contains more ZincZinc +132.7%
Contains more PhosphorusPhosphorus +68.9%
Contains more SeleniumSelenium +45.6%
Contains more MagnesiumMagnesium +38.5%
Contains more PotassiumPotassium +54.1%
Contains less SodiumSodium -21.4%
~equal in Manganese ~0.013mg

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
6
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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +56.9%
Contains more Vitamin B1Vitamin B1 +76.4%
Contains more Vitamin B2Vitamin B2 +285.8%
Contains more Vitamin B12Vitamin B12 +158.2%
Contains more FolateFolate +1214.3%
Contains more Vitamin B3Vitamin B3 +361.8%
Contains more Vitamin B5Vitamin B5 +10.4%
Contains more Vitamin B6Vitamin B6 +347%

All nutrients comparison - raw data values

Nutrient Roe Sockeye salmon DV% diff.
Vitamin B12 11.54µg 4.47µg 295%
Cholesterol 479mg 61mg 139%
Vitamin D 16.7µg 84%
Vitamin D 670IU 84%
Vitamin B2 0.949mg 0.246mg 54%
Vitamin B3 2.192mg 10.123mg 50%
Vitamin B6 0.185mg 0.827mg 49%
Phosphorus 515mg 305mg 30%
Selenium 51.7µg 35.5µg 29%
Folate 92µg 7µg 21%
Choline 112.6mg 20%
Vitamin C 16.4mg 0mg 18%
Polyunsaturated fat 3.404g 1.327g 14%
Vitamin B1 0.277mg 0.157mg 10%
Zinc 1.28mg 0.55mg 7%
Vitamin E 0.99mg 7%
Copper 0.128mg 0.076mg 6%
Potassium 283mg 436mg 5%
Saturated fat 1.866g 0.969g 4%
Fats 8.23g 5.57g 4%
Vitamin A 91µg 58µg 4%
Protein 28.62g 26.48g 4%
Iron 0.77mg 0.52mg 3%
Calories 204kcal 156kcal 2%
Vitamin B5 1.154mg 1.274mg 2%
Calcium 28mg 11mg 2%
Magnesium 26mg 36mg 2%
Sodium 117mg 92mg 1%
Carbs 1.92g 0g 1%
Monounsaturated fat 2.129g 1.864g 1%
Net carbs 1.92g 0g N/A
Manganese 0.013mg 0.013mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.375mg 0.335mg 0%
Threonine 1.305mg 1.247mg 0%
Isoleucine 1.465mg 1.274mg 0%
Leucine 2.509mg 2.185mg 0%
Lysine 2.179mg 2.574mg 0%
Methionine 0.71mg 0.858mg 0%
Phenylalanine 1.401mg 1.086mg 0%
Valine 1.676mg 1.461mg 0%
Histidine 0.778mg 0.711mg 0%
Omega-3 - EPA 1.26g 0.299g N/A
Omega-3 - DHA 1.747g 0.56g N/A
Omega-3 - DPA 0.105g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +47.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +319.4%
Contains more WaterWater +14.8%
~equal in Protein ~26.48g

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +14.2%
Contains more Poly. FatPolyunsaturated fat +156.5%
Contains less Sat. FatSaturated fat -48.1%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.