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  6. Roe vs. Soup beans

Roe vs. Soup beans — In-Depth Nutrition Comparison

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The main differences between roe and soup beans

  • Roe is richer in vitamin B12, selenium, vitamin B2, phosphorus, vitamin B5, folate, and vitamin B1, yet soup beans are richer in vitamin A and fiber.
  • Daily need coverage for vitamin B12 for roe is 480% higher.
  • Roe contains 53 times more cholesterol than soup beans. Roe contains 479mg of cholesterol, while soup beans contain 9mg.
  • Roe has a lower glycemic index than soup beans.

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Soup, bean with ham, canned, chunky, ready-to-serve.

Infographic

Roe vs Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
Contains more MagnesiumMagnesium +36.8%
Contains more PotassiumPotassium +61.7%
Contains more ZincZinc +190.9%
Contains more PhosphorusPhosphorus +772.9%
Contains less SodiumSodium -70.8%
Contains more SeleniumSelenium +649.3%
Contains more CalciumCalcium +14.3%
Contains more IronIron +72.7%
Contains more CopperCopper +25%
Contains more ManganeseManganese +2130.8%

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
9
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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Contains more Vitamin CVitamin C +811.1%
Contains more Vitamin AVitamin A +12.3%
Contains more Vitamin B1Vitamin B1 +361.7%
Contains more Vitamin B2Vitamin B2 +1481.7%
Contains more Vitamin B3Vitamin B3 +213.1%
Contains more Vitamin B5Vitamin B5 +2785%
Contains more Vitamin B6Vitamin B6 +270%
Contains more Vitamin B12Vitamin B12 +38366.7%
Contains more FolateFolate +666.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Roe Soup beans DV% diff.
Vitamin B12 11.54µg 0.03µg 480%
Cholesterol 479mg 9mg 157%
Selenium 51.7µg 6.9µg 81%
Vitamin B2 0.949mg 0.06mg 68%
Phosphorus 515mg 59mg 65%
Protein 28.62g 5.19g 47%
Vitamin B5 1.154mg 0.04mg 22%
Polyunsaturated fat 3.404g 0.39g 20%
Folate 92µg 12µg 20%
Vitamin B1 0.277mg 0.06mg 18%
Fiber 0g 4.6g 18%
Vitamin C 16.4mg 1.8mg 16%
Sodium 117mg 400mg 12%
Manganese 0.013mg 0.29mg 12%
Vitamin B6 0.185mg 0.05mg 10%
Vitamin B3 2.192mg 0.7mg 9%
Zinc 1.28mg 0.44mg 8%
Fats 8.23g 3.5g 7%
Iron 0.77mg 1.33mg 7%
Calories 204kcal 95kcal 5%
Copper 0.128mg 0.16mg 4%
Potassium 283mg 175mg 3%
Carbs 1.92g 11.16g 3%
Magnesium 26mg 19mg 2%
Saturated fat 1.866g 1.37g 2%
Vitamin A 91µg 81µg 1%
Monounsaturated fat 2.129g 1.58g 1%
Net carbs 1.92g 6.56g N/A
Calcium 28mg 32mg 0%
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g 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
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
Contains more ProteinProtein +451.4%
Contains more FatsFats +135.1%
Contains more OtherOther +71.1%
Contains more CarbsCarbs +481.3%
Contains more WaterWater +34.1%

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
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
Contains more Mono. FatMonounsaturated fat +34.7%
Contains more Poly. FatPolyunsaturated fat +772.8%
Contains less Sat. FatSaturated fat -26.6%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.