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  6. Roe vs. Sweet potato

Roe vs. Sweet potato — In-Depth Nutrition Comparison

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The main differences between roe and sweet potato

  • Roe is richer in vitamin B12, selenium, vitamin B2, phosphorus, folate, vitamin B1, and vitamin C, yet sweet potato is richer in vitamin A and fiber.
  • Daily need coverage for vitamin B12 for roe is 481% higher.
  • Roe has a lower glycemic index than sweet potato.

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Sweet potato, raw, unprepared.

Infographic

Roe vs Sweet potato 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
4
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% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more IronIron +26.2%
Contains more ZincZinc +326.7%
Contains more PhosphorusPhosphorus +995.7%
Contains more SeleniumSelenium +8516.7%
Contains more PotassiumPotassium +19.1%
Contains more CopperCopper +18%
Contains less SodiumSodium -53%
Contains more ManganeseManganese +1884.6%
~equal in Magnesium ~25mg
~equal in Calcium ~30mg

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
7
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +583.3%
Contains more Vitamin B1Vitamin B1 +255.1%
Contains more Vitamin B2Vitamin B2 +1455.7%
Contains more Vitamin B3Vitamin B3 +293.5%
Contains more Vitamin B5Vitamin B5 +44.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +736.4%
Contains more Vitamin AVitamin A +679.1%
Contains more Vitamin B6Vitamin B6 +13%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Roe Sweet potato DV% diff.
Vitamin B12 11.54µg 0µg 481%
Cholesterol 479mg 0mg 160%
Selenium 51.7µg 0.6µg 93%
Vitamin A 91µg 709µg 69%
Vitamin B2 0.949mg 0.061mg 68%
Phosphorus 515mg 47mg 67%
Protein 28.62g 1.57g 54%
Polyunsaturated fat 3.404g 0.014g 23%
Folate 92µg 11µg 20%
Vitamin B1 0.277mg 0.078mg 17%
Vitamin C 16.4mg 2.4mg 16%
Fats 8.23g 0.05g 13%
Fiber 0g 3g 12%
Manganese 0.013mg 0.258mg 11%
Vitamin B3 2.192mg 0.557mg 10%
Zinc 1.28mg 0.3mg 9%
Saturated fat 1.866g 0.018g 8%
Vitamin B5 1.154mg 0.8mg 7%
Calories 204kcal 86kcal 6%
Carbs 1.92g 20.12g 6%
Starch 12.65g 5%
Monounsaturated fat 2.129g 0.001g 5%
Copper 0.128mg 0.151mg 3%
Sodium 117mg 55mg 3%
Vitamin E 0.26mg 2%
Iron 0.77mg 0.61mg 2%
Potassium 283mg 337mg 2%
Vitamin B6 0.185mg 0.209mg 2%
Vitamin K 1.8µg 2%
Choline 12.3mg 2%
Fructose 0.7g 1%
Net carbs 1.92g 17.12g N/A
Magnesium 26mg 25mg 0%
Calcium 28mg 30mg 0%
Sugar 4.18g N/A
Tryptophan 0.375mg 0.031mg 0%
Threonine 1.305mg 0.083mg 0%
Isoleucine 1.465mg 0.055mg 0%
Leucine 2.509mg 0.092mg 0%
Lysine 2.179mg 0.066mg 0%
Methionine 0.71mg 0.029mg 0%
Phenylalanine 1.401mg 0.089mg 0%
Valine 1.676mg 0.086mg 0%
Histidine 0.778mg 0.031mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - DPA 0.105g 0g N/A

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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +1722.9%
Contains more FatsFats +16360%
Contains more OtherOther +165.3%
Contains more CarbsCarbs +947.9%
Contains more WaterWater +31.8%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +212800%
Contains more Poly. FatPolyunsaturated fat +24214.3%
Contains less Sat. FatSaturated fat -99%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.