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Roe vs. Steelhead trout — In-Depth Nutrition Comparison

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How are roe and steelhead trout different?

  • Roe is higher than steelhead trout in vitamin B12, selenium, phosphorus, vitamin C, copper, zinc, and polyunsaturated fat.
  • Roe covers your daily need for vitamin B12, 240% more than steelhead trout.
  • Steelhead trout is lower in cholesterol.
  • Roe has a higher glycemic index (27) than steelhead trout (0).

Fish, roe, mixed species, cooked, dry heat and Steelhead trout, boiled, canned (Alaska Native) types were used in this article.

Infographic

Roe vs Steelhead trout 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 18% 9% 32% 24% 19% 16% 107% 15% 1.4% 142%
Contains more IronIron +20.3%
Contains more CopperCopper +120.7%
Contains more ZincZinc +124.6%
Contains more PhosphorusPhosphorus +106.8%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +98.8%
Contains more PotassiumPotassium +29%
~equal in Magnesium ~25mg
~equal in Calcium ~30mg
~equal in Sodium ~118mg

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 0% 6.7% 43% 227% 0% 0% 0% 0% 0% 724% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +355%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +99.3%
Contains more FolateFolate +∞%
~equal in Vitamin K ~0µg
~equal in Choline ~mg

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
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
Contains more ProteinProtein +35.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +6400%
Contains more WaterWater +20.4%
~equal in Fats ~8.26g

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
31% 45% 25%
Saturated fat: Sat. Fat 1.53 g
Monounsaturated fat: Mono. Fat 2.223 g
Polyunsaturated fat: Poly. Fat 1.225 g
Contains more Poly. FatPolyunsaturated fat +177.9%
Contains less Sat. FatSaturated fat -18%
~equal in Monounsaturated fat ~2.223g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roe Steelhead trout
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 ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Roe Steelhead trout DV% diff.
Vitamin B12 11.54µg 5.79µg 240%
Cholesterol 479mg 59mg 140%
Vitamin D 604IU 76%
Vitamin D 15.1µg 76%
Vitamin B2 0.949mg 73%
Selenium 51.7µg 26µg 47%
Phosphorus 515mg 249mg 38%
Vitamin B5 1.154mg 23%
Folate 92µg 23%
Vitamin B1 0.277mg 23%
Vitamin C 16.4mg 0mg 18%
Protein 28.62g 21.11g 15%
Polyunsaturated fat 3.404g 1.225g 15%
Vitamin B6 0.185mg 14%
Vitamin B3 2.192mg 14%
Vitamin E 2.15mg 14%
Copper 0.128mg 0.058mg 8%
Vitamin A 91µg 20µg 8%
Zinc 1.28mg 0.57mg 6%
Saturated fat 1.866g 1.53g 2%
Calories 204kcal 159kcal 2%
Iron 0.77mg 0.64mg 2%
Potassium 283mg 365mg 2%
Carbs 1.92g 0g 1%
Fats 8.23g 8.26g 0%
Net carbs 1.92g 0g N/A
Magnesium 26mg 25mg 0%
Calcium 28mg 30mg 0%
Sodium 117mg 118mg 0%
Manganese 0.013mg 0.011mg 0%
Monounsaturated fat 2.129g 2.223g 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 0.376g N/A
Omega-3 - DHA 1.747g 0.54g N/A
Omega-3 - ALA 0.051g N/A
Omega-3 - DPA 0.105g 0.13g N/A
Omega-6 - Eicosadienoic acid 0.014g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Steelhead trout
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
77%
Steelhead trout
Minerals Daily Need Coverage Score
68%
Roe
38%
Steelhead trout

Comparison summary

Which food is lower in Cholesterol?
Steelhead trout
Steelhead trout is lower in Cholesterol (difference - 420mg)
Which food is lower in Saturated fat?
Steelhead trout
Steelhead trout is lower in Saturated fat (difference - 0.336g)
Which food is lower in glycemic index?
Steelhead trout
Steelhead trout is lower in glycemic index (difference - 27)
Which food is cheaper?
Steelhead trout
Steelhead trout is cheaper (difference - $100)
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 - 1mg)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins

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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.