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, and Vitamin B1, while Swordfish is higher in Vitamin B3, Vitamin B6, Selenium, and Vitamin C.
- Roe covers your daily need of Vitamin B12 413% more than Swordfish.
- Roe contains 46 times more Folate than Swordfish. Roe contains 92µg of Folate, while Swordfish contains 2µg.
- Swordfish is lower in Cholesterol.
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" chart below show how much of the daily needs can be covered by 300 grams of the food
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Calcium
+366.7%
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Iron
+71.1%
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Phosphorus
+69.4%
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Zinc
+64.1%
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Copper
+178.3%
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Magnesium
+34.6%
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Potassium
+76.3%
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Sodium
-17.1%
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Calcium
+366.7%
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Iron
+71.1%
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Phosphorus
+69.4%
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Zinc
+64.1%
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Copper
+178.3%
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Magnesium
+34.6%
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Potassium
+76.3%
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Sodium
-17.1%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
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Vitamin A
+134.9%
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Vitamin C
+∞%
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Vitamin B1
+211.2%
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Vitamin B2
+1406.3%
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Vitamin B5
+176.7%
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Folate
+4500%
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Vitamin B12
+612.3%
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Vitamin B3
+322.2%
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Vitamin B6
+232.4%
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Vitamin A
+134.9%
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Vitamin C
+∞%
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Vitamin B1
+211.2%
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Vitamin B2
+1406.3%
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Vitamin B5
+176.7%
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Folate
+4500%
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Vitamin B12
+612.3%
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Vitamin B3
+322.2%
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Vitamin B6
+232.4%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sodium |
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| Lower in Cholesterol |
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.92g | 0g |
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| Protein | 28.62g | 23.45g |
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| Fats | 8.23g | 7.93g |
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| Carbs | 1.92g | 0g |
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| Calories | 204kcal | 172kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | g | 0g |
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| Fiber | 0g | 0g | |
| Calcium | 28mg | 6mg |
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| Iron | 0.77mg | 0.45mg |
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| Magnesium | 26mg | 35mg |
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| Phosphorus | 515mg | 304mg |
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| Potassium | 283mg | 499mg |
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| Sodium | 117mg | 97mg |
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| Zinc | 1.28mg | 0.78mg |
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| Copper | 0.128mg | 0.046mg |
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| Vitamin A | 303IU | 129IU |
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| Vitamin E | mg | 2.41mg |
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| Vitamin D | IU | 666IU |
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| Vitamin D | µg | 16.6µg |
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| Vitamin C | 16.4mg | 0mg |
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| Vitamin B1 | 0.277mg | 0.089mg |
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| Vitamin B2 | 0.949mg | 0.063mg |
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| Vitamin B3 | 2.192mg | 9.254mg |
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| Vitamin B5 | 1.154mg | 0.417mg |
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| Vitamin B6 | 0.185mg | 0.615mg |
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| Folate | 92µg | 2µg |
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| Vitamin B12 | 11.54µg | 1.62µg |
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| Vitamin K | µg | 0.1µg |
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| Tryptophan | 0.375mg | 0.265mg |
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| Threonine | 1.305mg | 1.035mg |
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| Isoleucine | 1.465mg | 1.088mg |
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| Leucine | 2.509mg | 1.919mg |
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| Lysine | 2.179mg | 2.168mg |
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| Methionine | 0.71mg | 0.699mg |
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| Phenylalanine | 1.401mg | 0.922mg |
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| Valine | 1.676mg | 1.216mg |
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| Histidine | 0.778mg | 0.695mg |
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| Cholesterol | 479mg | 78mg |
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| Trans Fat | g | 0.056g |
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| Saturated Fat | 1.866g | 1.911g |
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| Monounsaturated Fat | 2.129g | 3.544g |
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| Polyunsaturated fat | 3.404g | 1.368g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
169
95
Mineral Summary Score
49
33
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
172%
141%
Carbohydrates
2%
0%
Fats
38%
37%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 401mg)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 27)
Which food is cheaper?
Swordfish is cheaper (difference - $100)
Which food is lower in Sugar?
Roe is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Roe is lower in Saturated Fat (difference - 0.045g)
Which food is richer in minerals?
Roe is relatively richer in minerals
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.