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  6. Roe vs. Trout

Roe vs. Trout — In-Depth Nutrition Comparison

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How are Roe and Trout different?

  • Roe is richer in Vitamin B12, Vitamin B2, Selenium, Phosphorus, Folate, and Vitamin C, while Trout is higher in Vitamin B3, Vitamin B5, and Vitamin B6.
  • Roe covers your daily need of Vitamin B12 310% more than Trout.
  • Roe contains 9 times more Vitamin B2 than Trout. Roe contains 0.949mg of Vitamin B2, while Trout contains 0.107mg.
  • Trout is lower in Cholesterol.

Fish, roe, mixed species, cooked, dry heat and Fish, trout, rainbow, farmed, cooked, dry heat types were used in this article.

Infographic

Roe vs Trout 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
5
:
4
Trout
Trout
Contains more Iron +113.9%
Contains more Phosphorus +90.7%
Contains more Zinc +137%
Contains more Copper +132.7%
Contains more Selenium +84%
Contains more Magnesium +15.4%
Contains more Potassium +59%
Contains less Sodium -47.9%
Equal in Calcium - 30
Equal in Manganese - 0.013
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 14% 22% 116% 40% 8% 15% 19% 2% 154%
Contains more Iron +113.9%
Contains more Phosphorus +90.7%
Contains more Zinc +137%
Contains more Copper +132.7%
Contains more Selenium +84%
Contains more Magnesium +15.4%
Contains more Potassium +59%
Contains less Sodium -47.9%
Equal in Calcium - 30
Equal in Manganese - 0.013

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
6
:
6
Trout
Trout
Contains more Vitamin C +465.5%
Contains more Vitamin B1 +93.7%
Contains more Vitamin B2 +786.9%
Contains more Folate +666.7%
Contains more Vitamin B12 +180.8%
Contains more Vitamin B3 +203.2%
Contains more Vitamin B5 +72.4%
Contains more Vitamin B6 +108.6%
Equal in Vitamin A - 301
Roe
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%
Trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 56% 570% 10% 36% 25% 125% 120% 90% 9% 514% 1%
Contains more Vitamin C +465.5%
Contains more Vitamin B1 +93.7%
Contains more Vitamin B2 +786.9%
Contains more Folate +666.7%
Contains more Vitamin B12 +180.8%
Contains more Vitamin B3 +203.2%
Contains more Vitamin B5 +72.4%
Contains more Vitamin B6 +108.6%
Equal in Vitamin A - 301

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
:
1
Trout
Trout
Contains more Protein +20.3%
Contains more Fats +11.5%
Contains more Carbs +∞%
Contains more Other +2500%
Contains more Water +17.2%
Roe
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
Trout
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Contains more Protein +20.3%
Contains more Fats +11.5%
Contains more Carbs +∞%
Contains more Other +2500%
Contains more Water +17.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
1
:
2
Trout
Trout
Contains more Polyunsaturated fat +89.2%
Contains less Saturated Fat -11.5%
Contains more Monounsaturated Fat +11%
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Trout
28% 41% 31%
Saturated Fat: 1.651 g
Monounsaturated Fat: 2.363 g
Polyunsaturated fat: 1.799 g
Contains more Polyunsaturated fat +89.2%
Contains less Saturated Fat -11.5%
Contains more Monounsaturated Fat +11%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roe Trout
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Roe Trout Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 23.8g Roe
Fats 8.23g 7.38g Roe
Carbs 1.92g 0g Roe
Calories 204kcal 168kcal Roe
Calcium 28mg 30mg Trout
Iron 0.77mg 0.36mg Roe
Magnesium 26mg 30mg Trout
Phosphorus 515mg 270mg Roe
Potassium 283mg 450mg Trout
Sodium 117mg 61mg Trout
Zinc 1.28mg 0.54mg Roe
Copper 0.128mg 0.055mg Roe
Manganese 0.013mg 0.013mg
Selenium 51.7µg 28.1µg Roe
Vitamin A 303IU 301IU Roe
Vitamin A RAE 91µg 100µg Trout
Vitamin E 2.79mg Trout
Vitamin D 759IU Trout
Vitamin D 19µg Trout
Vitamin C 16.4mg 2.9mg Roe
Vitamin B1 0.277mg 0.143mg Roe
Vitamin B2 0.949mg 0.107mg Roe
Vitamin B3 2.192mg 6.646mg Trout
Vitamin B5 1.154mg 1.99mg Trout
Vitamin B6 0.185mg 0.386mg Trout
Folate 92µg 12µg Roe
Vitamin B12 11.54µg 4.11µg Roe
Vitamin K 0.1µg Trout
Tryptophan 0.375mg 0.279mg Roe
Threonine 1.305mg 1.092mg Roe
Isoleucine 1.465mg 1.148mg Roe
Leucine 2.509mg 2.025mg Roe
Lysine 2.179mg 2.287mg Trout
Methionine 0.71mg 0.738mg Trout
Phenylalanine 1.401mg 0.973mg Roe
Valine 1.676mg 1.283mg Roe
Histidine 0.778mg 0.733mg Roe
Cholesterol 479mg 70mg Trout
Trans Fat 0.056g Roe
Saturated Fat 1.866g 1.651g Trout
Omega-3 - DHA 1.747g 0.616g Roe
Omega-3 - EPA 1.26g 0.259g Roe
Omega-3 - DPA 0.105g 0.109g Trout
Monounsaturated Fat 2.129g 2.363g Trout
Polyunsaturated fat 3.404g 1.799g Roe
Omega-6 - Eicosadienoic acid 0.047g Trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Trout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
169%
Roe
131%
Trout
Minerals Daily Need Coverage Score
68%
Roe
40%
Trout

Comparison summary

Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Trout
Trout is lower in Cholesterol (difference - 409mg)
Which food is lower in Saturated Fat?
Trout
Trout is lower in Saturated Fat (difference - 0.215g)
Which food is lower in glycemic index?
Trout
Trout is lower in glycemic index (difference - 27)
Which food is cheaper?
Trout
Trout is cheaper (difference - $100)
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
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

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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.