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.
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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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Contains
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Iron
+71.1%
Contains
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Calcium
+366.7%
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Copper
+178.3%
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Zinc
+64.1%
Contains
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Phosphorus
+69.4%
Contains
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Potassium
+76.3%
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Magnesium
+34.6%
Contains
less
Sodium
-17.1%
Contains
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Iron
+71.1%
Contains
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Calcium
+366.7%
Contains
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Copper
+178.3%
Contains
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Zinc
+64.1%
Contains
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Phosphorus
+69.4%
Contains
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Potassium
+76.3%
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Magnesium
+34.6%
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
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Contains
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Vitamin C
+∞%
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Vitamin A
+134.9%
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Vitamin B1
+211.2%
Contains
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Vitamin B2
+1406.3%
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Vitamin B5
+176.7%
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Vitamin B12
+612.3%
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Folate
+4500%
Contains
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Vitamin B3
+322.2%
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Vitamin B6
+232.4%
Contains
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Vitamin C
+∞%
Contains
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Vitamin A
+134.9%
Contains
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Vitamin B1
+211.2%
Contains
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Vitamin B2
+1406.3%
Contains
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Vitamin B5
+176.7%
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Vitamin B12
+612.3%
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Folate
+4500%
Contains
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Vitamin B3
+322.2%
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Vitamin B6
+232.4%
Vitamin and Mineral Summary Scores
Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
172%
141%
Carbohydrates
2%
0%
Fats
38%
37%
Comparison summary table
Pay attention at 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 Cholesterol |
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| Lower in Sodium |
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Sugars |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
Which food is preferable in case of diets?
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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Comparison summary
Which food is lower in Cholesterol?
Swordfish is lower in Cholesterol (difference - 401mg)
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 20mg)
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 contains less Sugars?
Roe contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.
All nutrients comparison - raw data values
In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
| Nutrient | |
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Opinion |
| Calories | 204 | 172 |
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| Protein | 28.62 | 23.45 |
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| Fats | 8.23 | 7.93 |
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| Vitamin C | 16.4 | 0 |
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| Carbs | 1.92 | 0 |
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| Cholesterol | 479 | 78 |
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| Vitamin D | 666 |
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| Iron | 0.77 | 0.45 |
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| Calcium | 28 | 6 |
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| Potassium | 283 | 499 |
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| Magnesium | 26 | 35 |
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| Sugars | 0 |
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| Fiber | 0 | 0 | |
| Copper | 0.128 | 0.046 |
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| Zinc | 1.28 | 0.78 |
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| Starch | |||
| Phosphorus | 515 | 304 |
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| Sodium | 117 | 97 |
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| Vitamin A | 303 | 129 |
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| Vitamin E | 2.41 |
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| Vitamin D | 16.6 |
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| Vitamin B1 | 0.277 | 0.089 |
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| Vitamin B2 | 0.949 | 0.063 |
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| Vitamin B3 | 2.192 | 9.254 |
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| Vitamin B5 | 1.154 | 0.417 |
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| Vitamin B6 | 0.185 | 0.615 |
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| Vitamin B12 | 11.54 | 1.62 |
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| Vitamin K | 0.1 |
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| Folate | 92 | 2 |
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| Trans Fat | 0.056 |
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| Saturated Fat | 1.866 | 1.911 |
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| Monounsaturated Fat | 2.129 | 3.544 |
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| Polyunsaturated fat | 3.404 | 1.368 |
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| Tryptophan | 0.375 | 0.265 |
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| Threonine | 1.305 | 1.035 |
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| Isoleucine | 1.465 | 1.088 |
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| Leucine | 2.509 | 1.919 |
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| Lysine | 2.179 | 2.168 |
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| Methionine | 0.71 | 0.699 |
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| Phenylalanine | 1.401 | 0.922 |
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| Valine | 1.676 | 1.216 |
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| Histidine | 0.778 | 0.695 |
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| Fructose |