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Roe vs. Tuna — In-Depth Nutrition Comparison

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How are roe and tuna different?

  • Roe is richer in vitamin B12, vitamin B2, phosphorus, folate, vitamin C, and vitamin B5, while tuna is higher in vitamin B3, selenium, and vitamin B6.
  • Roe covers your daily need for vitamin B12, 383% more than tuna.
  • Tuna is lower in cholesterol.
  • Roe has a higher glycemic index (27) than tuna (0).

Fish, roe, mixed species, cooked, dry heat and Fish, tuna, yellowfin, fresh, cooked, dry heat types were used in this article.

Infographic

Roe vs Tuna 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Roe
Roe
4
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%
Tuna
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more CalciumCalcium +600%
Contains more CopperCopper +197.7%
Contains more ZincZinc +184.4%
Contains more PhosphorusPhosphorus +54.7%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +86.2%
Contains more IronIron +19.5%
Contains less SodiumSodium -53.8%
Contains more SeleniumSelenium +109.3%
~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
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Tuna
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 7.3% 5.8% 30% 34% 32% 414% 20% 240% 294% 0.25% 1.5% 42%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +313.6%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B2Vitamin B2 +592.7%
Contains more Vitamin B5Vitamin B5 +245.5%
Contains more Vitamin B12Vitamin B12 +391.1%
Contains more FolateFolate +4500%
Contains more Vitamin B3Vitamin B3 +906.8%
Contains more Vitamin B6Vitamin B6 +461.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
3
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
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +1294.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +103.1%
Contains more WaterWater +17.7%
~equal in Protein ~29.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +1442.8%
Contains more Poly. FatPolyunsaturated fat +1845.1%
Contains less Sat. FatSaturated fat -89%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Tuna DV% diff.
Vitamin B12 11.54µg 2.35µg 383%
Cholesterol 479mg 47mg 144%
Vitamin B3 2.192mg 22.07mg 124%
Selenium 51.7µg 108.2µg 103%
Vitamin B6 0.185mg 1.038mg 66%
Vitamin B2 0.949mg 0.137mg 62%
Phosphorus 515mg 333mg 26%
Folate 92µg 2µg 23%
Polyunsaturated fat 3.404g 0.175g 22%
Vitamin C 16.4mg 0mg 18%
Vitamin B5 1.154mg 0.334mg 16%
Choline 77.6mg 14%
Fats 8.23g 0.59g 12%
Vitamin B1 0.277mg 0.134mg 12%
Vitamin D 82IU 10%
Vitamin D 2µg 10%
Copper 0.128mg 0.043mg 9%
Saturated fat 1.866g 0.205g 8%
Zinc 1.28mg 0.45mg 8%
Vitamin A 91µg 22µg 8%
Potassium 283mg 527mg 7%
Monounsaturated fat 2.129g 0.138g 5%
Calories 204kcal 130kcal 4%
Magnesium 26mg 42mg 4%
Sodium 117mg 54mg 3%
Vitamin E 0.29mg 2%
Iron 0.77mg 0.92mg 2%
Calcium 28mg 4mg 2%
Protein 28.62g 29.15g 1%
Carbs 1.92g 0g 1%
Net carbs 1.92g 0g N/A
Manganese 0.013mg 0.013mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.02g N/A
Tryptophan 0.375mg 0.313mg 0%
Threonine 1.305mg 1.224mg 0%
Isoleucine 1.465mg 1.287mg 0%
Leucine 2.509mg 2.27mg 0%
Lysine 2.179mg 2.565mg 0%
Methionine 0.71mg 0.827mg 0%
Phenylalanine 1.401mg 1.091mg 0%
Valine 1.676mg 1.438mg 0%
Histidine 0.778mg 0.822mg 0%
Omega-3 - EPA 1.26g 0.015g N/A
Omega-3 - DHA 1.747g 0.105g N/A
Omega-3 - DPA 0.105g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Tuna
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
157%
Roe
86%
Tuna
Minerals Daily Need Coverage Score
68%
Roe
88%
Tuna

Comparison summary

Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 432mg)
Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 63mg)
Which food is lower in Saturated fat?
Tuna
Tuna is lower in Saturated fat (difference - 1.661g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 27)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $100)
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is richer in minerals?
?
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.
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.