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Roe vs. Sunfish — In-Depth Nutrition Comparison

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A recap on differences between roe and sunfish

  • Roe is higher in vitamin B12, vitamin B2, selenium, phosphorus, folate, vitamin C, and vitamin B1, yet sunfish is higher in manganese and copper.
  • Roe covers your daily vitamin B12 needs 385% more than sunfish.
  • Roe contains 16 times more vitamin C than sunfish. While roe contains 16.4mg of vitamin C, sunfish contains only 1mg.
  • The amount of cholesterol in sunfish is lower.
  • The glycemic index of sunfish is lower.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Fish, sunfish, pumpkin seed, cooked, dry heat.

Infographic

Roe vs Sunfish 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
2
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 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Contains more PhosphorusPhosphorus +122.9%
Contains more SeleniumSelenium +219.1%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +267.9%
Contains more PotassiumPotassium +58.7%
Contains more IronIron +100%
Contains more CopperCopper +200.8%
Contains more ZincZinc +55.5%
Contains less SodiumSodium -12%
Contains more ManganeseManganese +6800%

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 3.3% 5.7% 0% 0% 23% 20% 27% 52% 32% 289% 0% 13% 0%
Contains more Vitamin CVitamin C +1540%
Contains more Vitamin AVitamin A +435.3%
Contains more Vitamin B1Vitamin B1 +201.1%
Contains more Vitamin B2Vitamin B2 +1016.5%
Contains more Vitamin B3Vitamin B3 +49.9%
Contains more Vitamin B5Vitamin B5 +33.4%
Contains more Vitamin B6Vitamin B6 +34.1%
Contains more Vitamin B12Vitamin B12 +399.6%
Contains more FolateFolate +441.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more ProteinProtein +15.1%
Contains more FatsFats +814.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +409.8%
Contains more WaterWater +25.7%

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
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Contains more Mono. FatMonounsaturated fat +1319.3%
Contains more Poly. FatPolyunsaturated fat +980.6%
Contains less Sat. FatSaturated fat -90.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Sunfish DV% diff.
Vitamin B12 11.54µg 2.31µg 385%
Cholesterol 479mg 86mg 131%
Vitamin B2 0.949mg 0.085mg 66%
Selenium 51.7µg 16.2µg 65%
Phosphorus 515mg 231mg 41%
Manganese 0.013mg 0.897mg 38%
Copper 0.128mg 0.385mg 29%
Polyunsaturated fat 3.404g 0.315g 21%
Folate 92µg 17µg 19%
Vitamin C 16.4mg 1mg 17%
Vitamin B1 0.277mg 0.092mg 15%
Fats 8.23g 0.9g 11%
Iron 0.77mg 1.54mg 10%
Vitamin A 91µg 17µg 8%
Protein 28.62g 24.87g 8%
Calcium 28mg 103mg 8%
Saturated fat 1.866g 0.178g 8%
Zinc 1.28mg 1.99mg 6%
Vitamin B5 1.154mg 0.865mg 6%
Monounsaturated fat 2.129g 0.15g 5%
Calories 204kcal 114kcal 5%
Vitamin B3 2.192mg 1.462mg 5%
Potassium 283mg 449mg 5%
Vitamin B6 0.185mg 0.138mg 4%
Magnesium 26mg 38mg 3%
Sodium 117mg 103mg 1%
Carbs 1.92g 0g 1%
Net carbs 1.92g 0g N/A
Tryptophan 0.375mg 0.279mg 0%
Threonine 1.305mg 1.09mg 0%
Isoleucine 1.465mg 1.146mg 0%
Leucine 2.509mg 2.022mg 0%
Lysine 2.179mg 2.284mg 0%
Methionine 0.71mg 0.736mg 0%
Phenylalanine 1.401mg 0.971mg 0%
Valine 1.676mg 1.281mg 0%
Histidine 0.778mg 0.732mg 0%
Omega-3 - EPA 1.26g 0.047g N/A
Omega-3 - DHA 1.747g 0.092g N/A
Omega-3 - DPA 0.105g 0.042g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Sunfish
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
36%
Sunfish
Minerals Daily Need Coverage Score
68%
Roe
66%
Sunfish

Comparison summary

Which food is lower in Cholesterol?
Sunfish
Sunfish is lower in Cholesterol (difference - 393mg)
Which food contains less Sodium?
Sunfish
Sunfish contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Sunfish
Sunfish is lower in Saturated fat (difference - 1.688g)
Which food is lower in glycemic index?
Sunfish
Sunfish is lower in glycemic index (difference - 27)
Which food is cheaper?
Sunfish
Sunfish is cheaper (difference - $100)
Which food is richer in minerals?
Sunfish
Sunfish is relatively richer in minerals
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.