Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Roe
  5. Compare
  6. Roe vs. Sunfish

Roe vs. Sunfish — In-Depth Nutrition Comparison

Compare

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.

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
:
8
Sunfish
Sunfish
Contains more Phosphorus +122.9%
Contains more Selenium +219.1%
Contains more Calcium +267.9%
Contains more Iron +100%
Contains more Magnesium +46.2%
Contains more Potassium +58.7%
Contains less Sodium -12%
Contains more Zinc +55.5%
Contains more Copper +200.8%
Contains more Manganese +6800%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Sunfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 31% 58% 28% 99% 40% 14% 55% 129% 117% 89%
Contains more Phosphorus +122.9%
Contains more Selenium +219.1%
Contains more Calcium +267.9%
Contains more Iron +100%
Contains more Magnesium +46.2%
Contains more Potassium +58.7%
Contains less Sodium -12%
Contains more Zinc +55.5%
Contains more Copper +200.8%
Contains more Manganese +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
:
0
Sunfish
Sunfish
Contains more Vitamin A +422.4%
Contains more Vitamin C +1540%
Contains more Vitamin B1 +201.1%
Contains more Vitamin B2 +1016.5%
Contains more Vitamin B3 +49.9%
Contains more Vitamin B5 +33.4%
Contains more Vitamin B6 +34.1%
Contains more Folate +441.2%
Contains more Vitamin B12 +399.6%
Roe
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Sunfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 4% 24% 20% 28% 52% 32% 13% 289% 0%
Contains more Vitamin A +422.4%
Contains more Vitamin C +1540%
Contains more Vitamin B1 +201.1%
Contains more Vitamin B2 +1016.5%
Contains more Vitamin B3 +49.9%
Contains more Vitamin B5 +33.4%
Contains more Vitamin B6 +34.1%
Contains more Folate +441.2%
Contains more Vitamin B12 +399.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
:
1
Sunfish
Sunfish
Contains more Protein +15.1%
Contains more Fats +814.4%
Contains more Carbs +∞%
Contains more Other +409.8%
Contains more Water +25.7%
Roe
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
Sunfish
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more Protein +15.1%
Contains more Fats +814.4%
Contains more Carbs +∞%
Contains more Other +409.8%
Contains more Water +25.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
:
1
Sunfish
Sunfish
Contains more Monounsaturated Fat +1319.3%
Contains more Polyunsaturated fat +980.6%
Contains less Saturated Fat -90.5%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Sunfish
28% 23% 49%
Saturated Fat: 0.178 g
Monounsaturated Fat: 0.15 g
Polyunsaturated fat: 0.315 g
Contains more Monounsaturated Fat +1319.3%
Contains more Polyunsaturated fat +980.6%
Contains less Saturated 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 Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 24.87g Roe
Fats 8.23g 0.9g Roe
Carbs 1.92g 0g Roe
Calories 204kcal 114kcal Roe
Calcium 28mg 103mg Sunfish
Iron 0.77mg 1.54mg Sunfish
Magnesium 26mg 38mg Sunfish
Phosphorus 515mg 231mg Roe
Potassium 283mg 449mg Sunfish
Sodium 117mg 103mg Sunfish
Zinc 1.28mg 1.99mg Sunfish
Copper 0.128mg 0.385mg Sunfish
Manganese 0.013mg 0.897mg Sunfish
Selenium 51.7µg 16.2µg Roe
Vitamin A 303IU 58IU Roe
Vitamin A RAE 91µg 17µg Roe
Vitamin C 16.4mg 1mg Roe
Vitamin B1 0.277mg 0.092mg Roe
Vitamin B2 0.949mg 0.085mg Roe
Vitamin B3 2.192mg 1.462mg Roe
Vitamin B5 1.154mg 0.865mg Roe
Vitamin B6 0.185mg 0.138mg Roe
Folate 92µg 17µg Roe
Vitamin B12 11.54µg 2.31µg Roe
Tryptophan 0.375mg 0.279mg Roe
Threonine 1.305mg 1.09mg Roe
Isoleucine 1.465mg 1.146mg Roe
Leucine 2.509mg 2.022mg Roe
Lysine 2.179mg 2.284mg Sunfish
Methionine 0.71mg 0.736mg Sunfish
Phenylalanine 1.401mg 0.971mg Roe
Valine 1.676mg 1.281mg Roe
Histidine 0.778mg 0.732mg Roe
Cholesterol 479mg 86mg Sunfish
Saturated Fat 1.866g 0.178g Sunfish
Omega-3 - DHA 1.747g 0.092g Roe
Omega-3 - EPA 1.26g 0.047g Roe
Omega-3 - DPA 0.105g 0.042g Roe
Monounsaturated Fat 2.129g 0.15g Roe
Polyunsaturated fat 3.404g 0.315g Roe

Which food is preferable for your diet?

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

People also compare

Roe
Roe vs Roe
Roe
Roe
Roe vs Salmon raw
Salmon raw
Roe
Roe vs Foie gras
Foie gras
Sunfish
Sunfish vs Tilefish raw
Tilefish raw
Sunfish
Sunfish vs Trout
Trout
Sunfish
Sunfish vs Turbot raw
Turbot raw

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
169%
Roe
39%
Sunfish
Minerals Daily Need Coverage Score
68%
Roe
66%
Sunfish

Comparison summary

Which food contains less Sodium?
Sunfish
Sunfish contains less Sodium (difference - 14mg)
Which food is lower in Cholesterol?
Sunfish
Sunfish is lower in Cholesterol (difference - 393mg)
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.