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  6. Roe vs. White chocolate

Roe vs. White chocolate — In-Depth Nutrition Comparison

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The main differences between roe and white chocolate

  • Roe is richer in vitamin B12, selenium, vitamin B2, phosphorus, folate, vitamin B1, and vitamin C, yet white chocolate is richer in calcium.
  • Daily need coverage for vitamin B12 for roe is 457% higher.
  • Roe contains 33 times more vitamin C than white chocolate. Roe contains 16.4mg of vitamin C, while white chocolate contains 0.5mg.
  • White chocolate contains less cholesterol.
  • Roe has a lower glycemic index than white chocolate.

Food types used in this article are Fish, roe, mixed species, cooked, dry heat and Candies, white chocolate.

Infographic

Roe vs White chocolate 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
7
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +116.7%
Contains more IronIron +220.8%
Contains more CopperCopper +113.3%
Contains more ZincZinc +73%
Contains more PhosphorusPhosphorus +192.6%
Contains more ManganeseManganese +62.5%
Contains more SeleniumSelenium +1048.9%
Contains more CalciumCalcium +610.7%
Contains less SodiumSodium -23.1%
~equal in Potassium ~286mg

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
9
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%
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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin CVitamin C +3180%
Contains more Vitamin AVitamin A +911.1%
Contains more Vitamin B1Vitamin B1 +339.7%
Contains more Vitamin B2Vitamin B2 +236.5%
Contains more Vitamin B3Vitamin B3 +194.2%
Contains more Vitamin B5Vitamin B5 +89.8%
Contains more Vitamin B6Vitamin B6 +230.4%
Contains more Vitamin B12Vitamin B12 +1960.7%
Contains more FolateFolate +1214.3%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Roe White chocolate DV% diff.
Vitamin B12 11.54µg 0.56µg 458%
Cholesterol 479mg 21mg 153%
Selenium 51.7µg 4.5µg 86%
Saturated fat 1.866g 19.412g 80%
Vitamin B2 0.949mg 0.282mg 51%
Phosphorus 515mg 176mg 48%
Protein 28.62g 5.87g 46%
Fats 8.23g 32.09g 37%
Folate 92µg 7µg 21%
Carbs 1.92g 59.24g 19%
Vitamin C 16.4mg 0.5mg 18%
Vitamin B1 0.277mg 0.063mg 18%
Monounsaturated fat 2.129g 9.097g 17%
Calories 204kcal 539kcal 17%
Calcium 28mg 199mg 17%
Polyunsaturated fat 3.404g 1.013g 16%
Vitamin B5 1.154mg 0.608mg 11%
Vitamin B6 0.185mg 0.056mg 10%
Vitamin A 91µg 9µg 9%
Vitamin B3 2.192mg 0.745mg 9%
Copper 0.128mg 0.06mg 8%
Vitamin K 9.1µg 8%
Iron 0.77mg 0.24mg 7%
Vitamin E 0.96mg 6%
Zinc 1.28mg 0.74mg 5%
Choline 29.5mg 5%
Magnesium 26mg 12mg 3%
Fiber 0g 0.2g 1%
Sodium 117mg 90mg 1%
Net carbs 1.92g 59.04g N/A
Potassium 283mg 286mg 0%
Sugar 59g N/A
Manganese 0.013mg 0.008mg 0%
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 1.26g 0g N/A
Omega-3 - DHA 1.747g 0g N/A
Omega-3 - DPA 0.105g 0g 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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +387.6%
Contains more WaterWater +4410%
Contains more OtherOther +73.3%
Contains more FatsFats +289.9%
Contains more CarbsCarbs +2985.4%

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -90.4%
Contains more Poly. FatPolyunsaturated fat +236%
Contains more Mono. FatMonounsaturated fat +327.3%

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.