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
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.
| 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.
| Contains more Vitamin CVitamin C | +1540% |
| Contains more Vitamin AVitamin A | +422.4% |
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 204kcal | 114kcal |
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| Protein | 28.62g | 24.87g |
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| Fats | 8.23g | 0.9g |
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| Vitamin C | 16.4mg | 1mg |
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| Net carbs | 1.92g | 0g |
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| Carbs | 1.92g | 0g |
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| Cholesterol | 479mg | 86mg |
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| Magnesium | 26mg | 38mg |
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| Calcium | 28mg | 103mg |
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| Potassium | 283mg | 449mg |
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| Iron | 0.77mg | 1.54mg |
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| Copper | 0.128mg | 0.385mg |
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| Zinc | 1.28mg | 1.99mg |
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| Phosphorus | 515mg | 231mg |
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| Sodium | 117mg | 103mg |
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| Vitamin A | 303IU | 58IU |
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| Vitamin A | 91µg | 17µg |
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| Manganese | 0.013mg | 0.897mg |
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| Selenium | 51.7µg | 16.2µg |
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| Vitamin B1 | 0.277mg | 0.092mg |
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| Vitamin B2 | 0.949mg | 0.085mg |
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| Vitamin B3 | 2.192mg | 1.462mg |
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| Vitamin B5 | 1.154mg | 0.865mg |
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| Vitamin B6 | 0.185mg | 0.138mg |
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| Vitamin B12 | 11.54µg | 2.31µg |
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| Folate | 92µg | 17µg |
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| Saturated Fat | 1.866g | 0.178g |
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| Monounsaturated Fat | 2.129g | 0.15g |
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| Polyunsaturated fat | 3.404g | 0.315g |
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| Tryptophan | 0.375mg | 0.279mg |
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| Threonine | 1.305mg | 1.09mg |
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| Isoleucine | 1.465mg | 1.146mg |
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| Leucine | 2.509mg | 2.022mg |
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| Lysine | 2.179mg | 2.284mg |
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| Methionine | 0.71mg | 0.736mg |
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| Phenylalanine | 1.401mg | 0.971mg |
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| Valine | 1.676mg | 1.281mg |
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| Histidine | 0.778mg | 0.732mg |
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| Omega-3 - EPA | 1.26g | 0.047g |
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| Omega-3 - DHA | 1.747g | 0.092g |
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| Omega-3 - DPA | 0.105g | 0.042g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
156%
36%
Minerals Daily Need Coverage Score
68%
66%
Comparison summary
Which food is lower in Cholesterol?
Sunfish is lower in Cholesterol (difference - 393mg)
Which food contains less Sodium?
Sunfish contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Sunfish is lower in Saturated Fat (difference - 1.688g)
Which food is lower in glycemic index?
Sunfish is lower in glycemic index (difference - 27)
Which food is cheaper?
Sunfish is cheaper (difference - $100)
Which food is richer in minerals?
Sunfish is relatively richer in minerals
Which food is richer in vitamins?
Roe is relatively richer in vitamins
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)