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Roe vs. Soybean raw — In-Depth Nutrition Comparison

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A recap on differences between roe and soybean raw

  • Roe is higher in vitamin B12 and selenium, yet soybean raw is higher in iron, copper, manganese, folate, magnesium, vitamin B1, and potassium.
  • Roe covers your daily vitamin B12 needs 481% more than soybean raw.
  • The glycemic index of soybean raw is lower.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Soybeans, mature seeds, raw.

Infographic

Roe vs Soybean raw 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
1
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 200% 83% 159% 589% 553% 133% 302% 0.26% 328% 97%
Contains more SeleniumSelenium +190.4%
Contains more MagnesiumMagnesium +976.9%
Contains more CalciumCalcium +889.3%
Contains more PotassiumPotassium +535%
Contains more IronIron +1939%
Contains more CopperCopper +1195.3%
Contains more ZincZinc +282%
Contains more PhosphorusPhosphorus +36.7%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +19261.5%

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
5
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 20% 0.33% 17% 0% 219% 201% 30% 48% 87% 0% 118% 281% 63%
Contains more Vitamin CVitamin C +173.3%
Contains more Vitamin AVitamin A +9000%
Contains more Vitamin B3Vitamin B3 +35.1%
Contains more Vitamin B5Vitamin B5 +45.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +215.5%
Contains more Vitamin B6Vitamin B6 +103.8%
Contains more FolateFolate +307.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.87mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
1
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
36% 20% 30% 9% 5%
Protein: 36.49 g
Fats: 19.94 g
Carbs: 30.16 g
Water: 8.54 g
Other: 4.87 g
Contains more WaterWater +586.5%
Contains more ProteinProtein +27.5%
Contains more FatsFats +142.3%
Contains more CarbsCarbs +1470.8%
Contains more OtherOther +87.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
1
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
16% 24% 61%
Saturated fat: Sat. Fat 2.884 g
Monounsaturated fat: Mono. Fat 4.404 g
Polyunsaturated fat: Poly. Fat 11.255 g
Contains less Sat. FatSaturated fat -35.3%
Contains more Mono. FatMonounsaturated fat +106.9%
Contains more Poly. FatPolyunsaturated fat +230.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Soybean raw DV% diff.
Vitamin B12 11.54µg 0µg 481%
Iron 0.77mg 15.7mg 187%
Copper 0.128mg 1.658mg 170%
Cholesterol 479mg 0mg 160%
Manganese 0.013mg 2.517mg 109%
Folate 92µg 375µg 71%
Selenium 51.7µg 17.8µg 62%
Magnesium 26mg 280mg 60%
Polyunsaturated fat 3.404g 11.255g 52%
Vitamin B1 0.277mg 0.874mg 50%
Potassium 283mg 1797mg 45%
Vitamin K 47µg 39%
Fiber 0g 9.3g 37%
Zinc 1.28mg 4.89mg 33%
Phosphorus 515mg 704mg 27%
Calcium 28mg 277mg 25%
Choline 115.9mg 21%
Fats 8.23g 19.94g 18%
Protein 28.62g 36.49g 16%
Vitamin B6 0.185mg 0.377mg 15%
Vitamin C 16.4mg 6mg 12%
Calories 204kcal 446kcal 12%
Vitamin A 91µg 1µg 10%
Carbs 1.92g 30.16g 9%
Vitamin B5 1.154mg 0.793mg 7%
Monounsaturated fat 2.129g 4.404g 6%
Vitamin B2 0.949mg 0.87mg 6%
Vitamin E 0.85mg 6%
Sodium 117mg 2mg 5%
Saturated fat 1.866g 2.884g 5%
Vitamin B3 2.192mg 1.623mg 4%
Net carbs 1.92g 20.86g N/A
Sugar 7.33g N/A
Tryptophan 0.375mg 0.591mg 0%
Threonine 1.305mg 1.766mg 0%
Isoleucine 1.465mg 1.971mg 0%
Leucine 2.509mg 3.309mg 0%
Lysine 2.179mg 2.706mg 0%
Methionine 0.71mg 0.547mg 0%
Phenylalanine 1.401mg 2.122mg 0%
Valine 1.676mg 2.029mg 0%
Histidine 0.778mg 1.097mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Soybean raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
157%
Roe
83%
Soybean raw
Minerals Daily Need Coverage Score
68%
Roe
244%
Soybean raw

Comparison summary

Which food is lower in Cholesterol?
Soybean raw
Soybean raw is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Soybean raw
Soybean raw contains less Sodium (difference - 115mg)
Which food is lower in glycemic index?
Soybean raw
Soybean raw is lower in glycemic index (difference - 13)
Which food is cheaper?
Soybean raw
Soybean raw is cheaper (difference - $96.6)
Which food is richer in minerals?
Soybean raw
Soybean raw is relatively richer in minerals
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated fat?
Roe
Roe is lower in Saturated fat (difference - 1.018g)
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. Soybean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/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.