Roe vs. Steak — In-Depth Nutrition Comparison
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The main differences between roe and steak
- Roe is richer in vitamin B12, phosphorus, vitamin B2, selenium, and folate, yet steak is richer in zinc, vitamin B6, and iron.
- Daily need coverage for vitamin B12 for roe is 389% higher.
- Roe contains 15 times more folate than steak. Roe contains 92µg of folate, while steak contains 6µg.
- Steak contains less cholesterol.
- Steak has a lower glycemic index than roe.
Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.
Infographic
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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 MagnesiumMagnesium | +13% |
| Contains more CalciumCalcium | +133.3% |
| Contains more CopperCopper | +50.6% |
| Contains more PhosphorusPhosphorus | +216% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +62.6% |
| Contains more IronIron | +211.7% |
| Contains more ZincZinc | +395.3% |
| Contains less SodiumSodium | -50.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1200% |
| Contains more Vitamin B1Vitamin B1 | +274.3% |
| Contains more Vitamin B2Vitamin B2 | +215.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +424.5% |
| Contains more FolateFolate | +1433.3% |
| Contains more Vitamin B3Vitamin B3 | +134.9% |
| Contains more Vitamin B6Vitamin B6 | +170.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 11.54µg | 2.2µg | 389% |
| Cholesterol | 479mg | 78mg | 134% |
| Vitamin B2 | 0.949mg | 0.301mg | 50% |
| Phosphorus | 515mg | 163mg | 50% |
| Zinc | 1.28mg | 6.34mg | 46% |
| Selenium | 51.7µg | 31.8µg | 36% |
| Saturated fat | 1.866g | 8.443g | 30% |
| Vitamin B6 | 0.185mg | 0.5mg | 24% |
| Vitamin B5 | 1.154mg | 23% | |
| Folate | 92µg | 6µg | 22% |
| Iron | 0.77mg | 2.4mg | 20% |
| Monounsaturated fat | 2.129g | 9.171g | 18% |
| Vitamin C | 16.4mg | 0mg | 18% |
| Vitamin B3 | 2.192mg | 5.149mg | 18% |
| Polyunsaturated fat | 3.404g | 0.896g | 17% |
| Vitamin B1 | 0.277mg | 0.074mg | 17% |
| Fats | 8.23g | 19.02g | 17% |
| Vitamin A | 91µg | 7µg | 9% |
| Protein | 28.62g | 24.85g | 8% |
| Copper | 0.128mg | 0.085mg | 5% |
| Calories | 204kcal | 271kcal | 3% |
| Sodium | 117mg | 58mg | 3% |
| Calcium | 28mg | 12mg | 2% |
| Manganese | 0.013mg | 1% | |
| Vitamin D | 0.1µg | 1% | |
| Vitamin K | 1.6µg | 1% | |
| Magnesium | 26mg | 23mg | 1% |
| Vitamin D | 6IU | 1% | |
| Carbs | 1.92g | 0g | 1% |
| Net carbs | 1.92g | 0g | N/A |
| Potassium | 283mg | 279mg | 0% |
| Tryptophan | 0.375mg | 0.278mg | 0% |
| Threonine | 1.305mg | 1.171mg | 0% |
| Isoleucine | 1.465mg | 1.157mg | 0% |
| Leucine | 2.509mg | 2.142mg | 0% |
| Lysine | 2.179mg | 2.38mg | 0% |
| Methionine | 0.71mg | 0.672mg | 0% |
| Phenylalanine | 1.401mg | 0.997mg | 0% |
| Valine | 1.676mg | 1.242mg | 0% |
| Histidine | 0.778mg | 0.931mg | 0% |
| Omega-3 - EPA | 1.26g | 0.001g | N/A |
| Omega-3 - DHA | 1.747g | 0.001g | N/A |
| Omega-3 - DPA | 0.105g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +15.2% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +381.5% |
| Contains more FatsFats | +131.1% |
~equal in
Water
~55.59g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -77.9% |
| Contains more Poly. FatPolyunsaturated fat | +279.9% |
| Contains more Mono. FatMonounsaturated fat | +330.8% |
