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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
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
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
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 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%
Tuna
Tuna
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 0% 30% 7.3% 5.8% 34% 32% 414% 20% 240% 294% 0.25% 1.5%
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%

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* 82 IU 10%
Vitamin D 2µg 10%
Copper 0.128mg 0.043mg 9%
Zinc 1.28mg 0.45mg 8%
Vitamin A 91µg 22µg 8%
Saturated fat 1.866g 0.205g 8%
Potassium 283mg 527mg 7%
Monounsaturated fat 2.129g 0.138g 5%
Calories 204kcal 130kcal 4%
Magnesium 26mg 42mg 4%
Sodium 117mg 54mg 3%
Calcium 28mg 4mg 2%
Iron 0.77mg 0.92mg 2%
Vitamin E 0.29mg 2%
Protein 28.62g 29.15g 1%
Carbs 1.92g 0g 1%
Protein per 100 calories 14g 22g N/A
Calories per 10 g protein 71kcal 45kcal N/A
Weight per 100 calories 49g 77g N/A
Unsaturated / Saturated Fat ratio 3 1.5 N/A
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

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
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
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%

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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. 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.