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Roe vs Tuna - In-Depth Nutrition Comparison

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A recap on differences between Roe and Tuna

  • Roe is higher in Vitamin B2, Vitamin B12, Phosphorus, and Folate, yet Tuna is higher in Vitamin A RAE, Vitamin B3, Vitamin B6, Vitamin C, and Magnesium.
  • Roe covers your daily Cholesterol needs 143% more than Tuna.
  • Roe contains 46 times more Folate than Tuna. While Roe contains 92µg of Folate, Tuna contains only 2µg.
  • The amount of Cholesterol in Tuna is lower.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Fish, tuna, fresh, bluefin, cooked, dry heat.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
4
:
4
Tuna
Contains more Calcium +180%
Contains more Phosphorus +58%
Contains more Zinc +66.2%
Contains more Copper +16.4%
Contains more Iron +70.1%
Contains more Magnesium +146.2%
Contains more Potassium +14.1%
Contains less Sodium -57.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 50% 46% 140% 29% 7% 22% 37%
Contains more Calcium +180%
Contains more Phosphorus +58%
Contains more Zinc +66.2%
Contains more Copper +16.4%
Contains more Iron +70.1%
Contains more Magnesium +146.2%
Contains more Potassium +14.1%
Contains less Sodium -57.3%

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
Roe
4
:
5
Tuna
Contains more Vitamin C +∞%
Contains more Vitamin B2 +210.1%
Contains more Folate +4500%
Contains more Vitamin A +731.7%
Contains more Vitamin B3 +380.8%
Contains more Vitamin B5 +18.7%
Contains more Vitamin B6 +183.8%
Equal in Vitamin B1 - 0.278
Equal in Vitamin B12 - 10.88
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +210.1%
Contains more Folate +4500%
Contains more Vitamin A +731.7%
Contains more Vitamin B3 +380.8%
Contains more Vitamin B5 +18.7%
Contains more Vitamin B6 +183.8%
Equal in Vitamin B1 - 0.278
Equal in Vitamin B12 - 10.88

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Roe Tuna
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 Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Roe Tuna Opinion
Net carbs 1.92g 0g Roe
Protein 28.62g 29.91g Tuna
Fats 8.23g 6.28g Roe
Carbs 1.92g 0g Roe
Calories 204kcal 184kcal Roe
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 28mg 10mg Roe
Iron 0.77mg 1.31mg Tuna
Magnesium 26mg 64mg Tuna
Phosphorus 515mg 326mg Roe
Potassium 283mg 323mg Tuna
Sodium 117mg 50mg Tuna
Zinc 1.28mg 0.77mg Roe
Copper 0.128mg 0.11mg Roe
Vitamin A 303IU 2520IU Tuna
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 16.4mg 0mg Roe
Vitamin B1 0.277mg 0.278mg Tuna
Vitamin B2 0.949mg 0.306mg Roe
Vitamin B3 2.192mg 10.54mg Tuna
Vitamin B5 1.154mg 1.37mg Tuna
Vitamin B6 0.185mg 0.525mg Tuna
Folate 92µg 2µg Roe
Vitamin B12 11.54µg 10.88µg Roe
Vitamin K µg µg
Tryptophan 0.375mg 0.335mg Roe
Threonine 1.305mg 1.311mg Tuna
Isoleucine 1.465mg 1.378mg Roe
Leucine 2.509mg 2.431mg Roe
Lysine 2.179mg 2.747mg Tuna
Methionine 0.71mg 0.885mg Tuna
Phenylalanine 1.401mg 1.168mg Roe
Valine 1.676mg 1.541mg Roe
Histidine 0.778mg 0.88mg Tuna
Cholesterol 479mg 49mg Tuna
Trans Fat g g
Saturated Fat 1.866g 1.612g Tuna
Monounsaturated Fat 2.129g 2.053g Roe
Polyunsaturated fat 3.404g 1.844g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Tuna
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
169
Roe
171
Tuna
Mineral Summary Score
49
Roe
41
Tuna

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 food.
Protein
172%
Roe
179%
Tuna
Carbohydrates
2%
Roe
0%
Tuna
Fats
38%
Roe
29%
Tuna

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 67mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 430mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.254g)
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 - $93)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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/173707/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.