Roe vs. Swordfish — In-Depth Nutrition Comparison
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How are roe and swordfish different?
- Roe is richer in vitamin B12, vitamin B2, phosphorus, folate, vitamin C, and vitamin B1, while swordfish is higher in vitamin B3, vitamin B6, and selenium.
- Roe covers your daily need for vitamin B12, 413% more than swordfish.
- Swordfish is lower in cholesterol.
- Roe has a higher glycemic index (27) than swordfish (0).
Fish, roe, mixed species, cooked, dry heat and Fish, swordfish, cooked, dry heat types were used in this article.
Infographic
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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 CalciumCalcium | +366.7% |
| Contains more IronIron | +71.1% |
| Contains more CopperCopper | +178.3% |
| Contains more ZincZinc | +64.1% |
| Contains more PhosphorusPhosphorus | +69.4% |
| Contains more MagnesiumMagnesium | +34.6% |
| Contains more PotassiumPotassium | +76.3% |
| Contains less SodiumSodium | -17.1% |
| Contains more SeleniumSelenium | +32.5% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +111.6% |
| Contains more Vitamin B1Vitamin B1 | +211.2% |
| Contains more Vitamin B2Vitamin B2 | +1406.3% |
| Contains more Vitamin B5Vitamin B5 | +176.7% |
| Contains more Vitamin B12Vitamin B12 | +612.3% |
| Contains more FolateFolate | +4500% |
| Contains more Vitamin B3Vitamin B3 | +322.2% |
| Contains more Vitamin B6Vitamin B6 | +232.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 11.54µg | 1.62µg | 413% |
| Cholesterol | 479mg | 78mg | 134% |
| Vitamin D | 16.6µg | 83% | |
| Vitamin D | 666IU | 83% | |
| Vitamin B2 | 0.949mg | 0.063mg | 68% |
| Vitamin B3 | 2.192mg | 9.254mg | 44% |
| Vitamin B6 | 0.185mg | 0.615mg | 33% |
| Selenium | 51.7µg | 68.5µg | 31% |
| Phosphorus | 515mg | 304mg | 30% |
| Folate | 92µg | 2µg | 23% |
| Vitamin C | 16.4mg | 0mg | 18% |
| Vitamin B1 | 0.277mg | 0.089mg | 16% |
| Vitamin E | 2.41mg | 16% | |
| Vitamin B5 | 1.154mg | 0.417mg | 15% |
| Polyunsaturated fat | 3.404g | 1.368g | 14% |
| Choline | 77.5mg | 14% | |
| Protein | 28.62g | 23.45g | 10% |
| Copper | 0.128mg | 0.046mg | 9% |
| Potassium | 283mg | 499mg | 6% |
| Vitamin A | 91µg | 43µg | 5% |
| Zinc | 1.28mg | 0.78mg | 5% |
| Monounsaturated fat | 2.129g | 3.544g | 4% |
| Iron | 0.77mg | 0.45mg | 4% |
| Calories | 204kcal | 172kcal | 2% |
| Calcium | 28mg | 6mg | 2% |
| Magnesium | 26mg | 35mg | 2% |
| Sodium | 117mg | 97mg | 1% |
| Carbs | 1.92g | 0g | 1% |
| Fats | 8.23g | 7.93g | 0% |
| Net carbs | 1.92g | 0g | N/A |
| Manganese | 0.013mg | 0.013mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.056g | N/A | |
| Saturated fat | 1.866g | 1.911g | 0% |
| Tryptophan | 0.375mg | 0.265mg | 0% |
| Threonine | 1.305mg | 1.035mg | 0% |
| Isoleucine | 1.465mg | 1.088mg | 0% |
| Leucine | 2.509mg | 1.919mg | 0% |
| Lysine | 2.179mg | 2.168mg | 0% |
| Methionine | 0.71mg | 0.699mg | 0% |
| Phenylalanine | 1.401mg | 0.922mg | 0% |
| Valine | 1.676mg | 1.216mg | 0% |
| Histidine | 0.778mg | 0.695mg | 0% |
| Omega-3 - EPA | 1.26g | 0.127g | N/A |
| Omega-3 - DHA | 1.747g | 0.772g | N/A |
| Omega-3 - DPA | 0.105g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +22% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +622.2% |
| Contains more WaterWater | +16.4% |
~equal in
Fats
~7.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +148.8% |
| Contains more Mono. FatMonounsaturated fat | +66.5% |
~equal in
Saturated fat
~1.911g
