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Roe vs. Turbot — In-Depth Nutrition Comparison

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How are roe and turbot different?

  • Roe is higher in vitamin B12, vitamin B2, phosphorus, folate, vitamin B1, vitamin C, vitamin B5, and zinc; however, turbot is richer in magnesium.
  • Daily need coverage for vitamin B12 for roe is 375% higher.
  • Roe contains 10 times more folate than turbot. While roe contains 92µg of folate, turbot contains only 9µg.
  • Turbot has less cholesterol.
  • Turbot has a lower glycemic index (0) than roe (27).

Fish, roe, mixed species, cooked, dry heat and Fish, turbot, european, cooked, dry heat are the varieties used in this article.

Infographic

Roe vs Turbot 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
6
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%
Turbot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 6.9% 27% 17% 16% 7.6% 71% 25% 2.9% 255%
Contains more CalciumCalcium +21.7%
Contains more IronIron +67.4%
Contains more CopperCopper +172.3%
Contains more ZincZinc +357.1%
Contains more PhosphorusPhosphorus +212.1%
Contains less SodiumSodium -39.1%
Contains more MagnesiumMagnesium +150%
Contains more ManganeseManganese +69.2%
~equal in Potassium ~305mg
~equal in Selenium ~46.8µg

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%
Turbot
2
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 5.7% 4% 0% 0% 19% 22% 50% 39% 56% 318% 0% 6.8% 0%
Contains more Vitamin CVitamin C +864.7%
Contains more Vitamin AVitamin A +658.3%
Contains more Vitamin B1Vitamin B1 +264.5%
Contains more Vitamin B2Vitamin B2 +878.4%
Contains more Vitamin B5Vitamin B5 +75.4%
Contains more Vitamin B12Vitamin B12 +354.3%
Contains more FolateFolate +922.2%
Contains more Vitamin B3Vitamin B3 +22.2%
Contains more Vitamin B6Vitamin B6 +30.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Turbot
2
21% 4% 70% 5%
Protein: 20.58 g
Fats: 3.78 g
Carbs: 0 g
Water: 70.45 g
Other: 5.19 g
Contains more ProteinProtein +39.1%
Contains more FatsFats +117.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.2%
Contains more OtherOther +99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Roe Turbot DV% diff.
Vitamin B12 11.54µg 2.54µg 375%
Cholesterol 479mg 62mg 139%
Vitamin B2 0.949mg 0.097mg 66%
Phosphorus 515mg 165mg 50%
Polyunsaturated fat 3.404g 23%
Folate 92µg 9µg 21%
Vitamin B1 0.277mg 0.076mg 17%
Protein 28.62g 20.58g 16%
Vitamin C 16.4mg 1.7mg 16%
Vitamin B5 1.154mg 0.658mg 10%
Magnesium 26mg 65mg 9%
Copper 0.128mg 0.047mg 9%
Zinc 1.28mg 0.28mg 9%
Vitamin A 91µg 12µg 9%
Selenium 51.7µg 46.8µg 9%
Saturated fat 1.866g 8%
Fats 8.23g 3.78g 7%
Monounsaturated fat 2.129g 5%
Calories 204kcal 122kcal 4%
Vitamin B6 0.185mg 0.242mg 4%
Iron 0.77mg 0.46mg 4%
Vitamin B3 2.192mg 2.679mg 3%
Sodium 117mg 192mg 3%
Potassium 283mg 305mg 1%
Calcium 28mg 23mg 1%
Carbs 1.92g 0g 1%
Net carbs 1.92g 0g N/A
Manganese 0.013mg 0.022mg 0%
Tryptophan 0.375mg 0.23mg 0%
Threonine 1.305mg 0.902mg 0%
Isoleucine 1.465mg 0.948mg 0%
Leucine 2.509mg 1.672mg 0%
Lysine 2.179mg 1.89mg 0%
Methionine 0.71mg 0.609mg 0%
Phenylalanine 1.401mg 0.803mg 0%
Valine 1.676mg 1.06mg 0%
Histidine 0.778mg 0.606mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Turbot
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
40%
Turbot
Minerals Daily Need Coverage Score
68%
Roe
47%
Turbot

Comparison summary

Which food is lower in Cholesterol?
Turbot
Turbot is lower in Cholesterol (difference - 417mg)
Which food is lower in Saturated fat?
Turbot
Turbot is lower in Saturated fat (difference - 1.866g)
Which food is lower in glycemic index?
Turbot
Turbot is lower in glycemic index (difference - 27)
Which food is cheaper?
Turbot
Turbot is cheaper (difference - $100)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 75mg)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
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.

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. Turbot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174245/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.