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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

Roe vs Swordfish 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
5
:
Contains more Calcium +366.7%
Contains more Iron +71.1%
Contains more Phosphorus +69.4%
Contains more Zinc +64.1%
Contains more Copper +178.3%
Contains more Magnesium +34.6%
Contains more Potassium +76.3%
Contains less Sodium -17.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Contains more Calcium +366.7%
Contains more Iron +71.1%
Contains more Phosphorus +69.4%
Contains more Zinc +64.1%
Contains more Copper +178.3%
Contains more Magnesium +34.6%
Contains more Potassium +76.3%
Contains less 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
Roe
7
:
Contains more Vitamin A +134.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +211.2%
Contains more Vitamin B2 +1406.3%
Contains more Vitamin B5 +176.7%
Contains more Folate +4500%
Contains more Vitamin B12 +612.3%
Contains more Vitamin B3 +322.2%
Contains more Vitamin B6 +232.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin A +134.9%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +211.2%
Contains more Vitamin B2 +1406.3%
Contains more Vitamin B5 +176.7%
Contains more Folate +4500%
Contains more Vitamin B12 +612.3%
Contains more Vitamin B3 +322.2%
Contains more 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.
Roe Swordfish
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Roe Swordfish Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 23.45g Roe
Fats 8.23g 7.93g Roe
Carbs 1.92g 0g Roe
Calories 204kcal 172kcal Roe
Starch g g
Fructose g g
Sugar g 0g Roe
Fiber 0g 0g
Calcium 28mg 6mg Roe
Iron 0.77mg 0.45mg Roe
Magnesium 26mg 35mg Swordfish
Phosphorus 515mg 304mg Roe
Potassium 283mg 499mg Swordfish
Sodium 117mg 97mg Swordfish
Zinc 1.28mg 0.78mg Roe
Copper 0.128mg 0.046mg Roe
Vitamin A 303IU 129IU Roe
Vitamin E mg 2.41mg Swordfish
Vitamin D IU 666IU Swordfish
Vitamin D µg 16.6µg Swordfish
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0.089mg Roe
Vitamin B2 0.949mg 0.063mg Roe
Vitamin B3 2.192mg 9.254mg Swordfish
Vitamin B5 1.154mg 0.417mg Roe
Vitamin B6 0.185mg 0.615mg Swordfish
Folate 92µg 2µg Roe
Vitamin B12 11.54µg 1.62µg Roe
Vitamin K µg 0.1µg Swordfish
Tryptophan 0.375mg 0.265mg Roe
Threonine 1.305mg 1.035mg Roe
Isoleucine 1.465mg 1.088mg Roe
Leucine 2.509mg 1.919mg Roe
Lysine 2.179mg 2.168mg Roe
Methionine 0.71mg 0.699mg Roe
Phenylalanine 1.401mg 0.922mg Roe
Valine 1.676mg 1.216mg Roe
Histidine 0.778mg 0.695mg Roe
Cholesterol 479mg 78mg Swordfish
Trans Fat g 0.056g Roe
Saturated Fat 1.866g 1.911g Roe
Monounsaturated Fat 2.129g 3.544g Swordfish
Polyunsaturated fat 3.404g 1.368g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Swordfish
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
Roe
95
Swordfish
Mineral Summary Score
49
Roe
33
Swordfish

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%
Roe
141%
Swordfish
Carbohydrates
2%
Roe
0%
Swordfish
Fats
38%
Roe
37%
Swordfish

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 20mg)
Which food is lower in Cholesterol?
Swordfish
Swordfish is lower in Cholesterol (difference - 401mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 27)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $100)
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 0.045g)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.