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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 for 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.
  • Roe has a higher glycemic index (27) than trout (0).

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Trout
Trout
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 9% 40% 14% 18% 15% 116% 8% 1.7% 153%
Contains more IronIron +113.9%
Contains more CopperCopper +132.7%
Contains more ZincZinc +137%
Contains more PhosphorusPhosphorus +90.7%
Contains more SeleniumSelenium +84%
Contains more MagnesiumMagnesium +15.4%
Contains more PotassiumPotassium +59%
Contains less SodiumSodium -47.9%
~equal in Calcium ~30mg
~equal in Manganese ~0.013mg

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
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Trout
Trout
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 9.7% 285% 33% 56% 36% 25% 125% 119% 89% 514% 0.25% 9%
Contains more Vitamin CVitamin C +465.5%
Contains more Vitamin B1Vitamin B1 +93.7%
Contains more Vitamin B2Vitamin B2 +786.9%
Contains more Vitamin B12Vitamin B12 +180.8%
Contains more FolateFolate +666.7%
Contains more Vitamin B3Vitamin B3 +203.2%
Contains more Vitamin B5Vitamin B5 +72.4%
Contains more Vitamin B6Vitamin B6 +108.6%
~equal in Vitamin A ~100µg

All nutrients comparison - raw data values

Nutrient Roe Trout DV% diff.
Vitamin B12 11.54µg 4.11µg 310%
Cholesterol 479mg 70mg 136%
Vitamin D* 759 IU 95%
Vitamin D 19µg 95%
Vitamin B2 0.949mg 0.107mg 65%
Selenium 51.7µg 28.1µg 43%
Phosphorus 515mg 270mg 35%
Vitamin B3 2.192mg 6.646mg 28%
Folate 92µg 12µg 20%
Vitamin E 2.79mg 19%
Vitamin B5 1.154mg 1.99mg 17%
Vitamin C 16.4mg 2.9mg 15%
Vitamin B6 0.185mg 0.386mg 15%
Choline 77.6mg 14%
Vitamin B1 0.277mg 0.143mg 11%
Polyunsaturated fat 3.404g 1.799g 11%
Protein 28.62g 23.8g 10%
Copper 0.128mg 0.055mg 8%
Zinc 1.28mg 0.54mg 7%
Potassium 283mg 450mg 5%
Iron 0.77mg 0.36mg 5%
Calories 204kcal 168kcal 2%
Sodium 117mg 61mg 2%
Fats 8.23g 7.38g 1%
Carbs 1.92g 0g 1%
Magnesium 26mg 30mg 1%
Vitamin A 91µg 100µg 1%
Saturated fat 1.866g 1.651g 1%
Monounsaturated fat 2.129g 2.363g 1%
Protein per 100 calories 14g 14g N/A
Calories per 10 g protein 71kcal 71kcal N/A
Weight per 100 calories 49g 60g N/A
Unsaturated / Saturated Fat ratio 3 2.5 N/A
Net carbs 1.92g 0g N/A
Calcium 28mg 30mg 0%
Manganese 0.013mg 0.013mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.375mg 0.279mg 0%
Threonine 1.305mg 1.092mg 0%
Isoleucine 1.465mg 1.148mg 0%
Leucine 2.509mg 2.025mg 0%
Lysine 2.179mg 2.287mg 0%
Methionine 0.71mg 0.738mg 0%
Phenylalanine 1.401mg 0.973mg 0%
Valine 1.676mg 1.283mg 0%
Histidine 0.778mg 0.733mg 0%
Omega-3 - EPA 1.26g 0.259g N/A
Omega-3 - DHA 1.747g 0.616g N/A
Omega-3 - DPA 0.105g 0.109g N/A
Omega-6 - Eicosadienoic acid 0.047g N/A

Macronutrient Comparison

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

Fat Type Comparison

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

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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.