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  6. Roe vs. Whitefish

Roe vs. Whitefish — In-Depth Nutrition Comparison

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Significant differences between roe and whitefish

  • Roe has more vitamin B12, selenium, vitamin B2, phosphorus, folate, vitamin C, and vitamin B1; however, whitefish is richer in vitamin B6 and vitamin B3.
  • Roe covers your daily vitamin B12 needs 441% more than whitefish.
  • Whitefish contains less cholesterol.
  • Roe has a higher glycemic index. The glycemic index of roe is 27, while the glycemic index of whitefish is 0.

Specific food types used in this comparison are Fish, roe, mixed species, cooked, dry heat and Fish, whitefish, mixed species, cooked, dry heat.

Infographic

Roe vs Whitefish 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 9.9% 36% 18% 31% 35% 148% 8.5% 11% 88%
Contains more IronIron +63.8%
Contains more CopperCopper +39.1%
Contains more PhosphorusPhosphorus +48.8%
Contains more SeleniumSelenium +219.1%
Contains more MagnesiumMagnesium +61.5%
Contains more CalciumCalcium +17.9%
Contains more PotassiumPotassium +43.5%
Contains less SodiumSodium -44.4%
Contains more ManganeseManganese +561.5%
~equal in Zinc ~1.27mg

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%
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% 0% 13% 0% 43% 36% 72% 52% 80% 120% 0% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +62%
Contains more Vitamin B2Vitamin B2 +516.2%
Contains more Vitamin B5Vitamin B5 +33.4%
Contains more Vitamin B12Vitamin B12 +1102.1%
Contains more FolateFolate +441.2%
Contains more Vitamin B3Vitamin B3 +75.5%
Contains more Vitamin B6Vitamin B6 +87%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Roe Whitefish DV% diff.
Vitamin B12 11.54µg 0.96µg 441%
Cholesterol 479mg 77mg 134%
Selenium 51.7µg 16.2µg 65%
Vitamin B2 0.949mg 0.154mg 61%
Phosphorus 515mg 346mg 24%
Folate 92µg 17µg 19%
Vitamin C 16.4mg 0mg 18%
Vitamin B6 0.185mg 0.346mg 12%
Vitamin B3 2.192mg 3.846mg 10%
Vitamin B1 0.277mg 0.171mg 9%
Protein 28.62g 24.47g 8%
Vitamin A 91µg 39µg 6%
Vitamin B5 1.154mg 0.865mg 6%
Magnesium 26mg 42mg 4%
Potassium 283mg 406mg 4%
Iron 0.77mg 0.47mg 4%
Copper 0.128mg 0.092mg 4%
Polyunsaturated fat 3.404g 2.755g 4%
Manganese 0.013mg 0.086mg 3%
Saturated fat 1.866g 1.162g 3%
Calories 204kcal 172kcal 2%
Sodium 117mg 65mg 2%
Fats 8.23g 7.51g 1%
Carbs 1.92g 0g 1%
Calcium 28mg 33mg 1%
Monounsaturated fat 2.129g 2.559g 1%
Protein per 100 calories 14g 14g N/A
Calories per 10 g protein 71kcal 70kcal N/A
Weight per 100 calories 49g 58g N/A
Unsaturated / Saturated Fat ratio 3 4.6 N/A
Net carbs 1.92g 0g N/A
Zinc 1.28mg 1.27mg 0%
Tryptophan 0.375mg 0.274mg 0%
Threonine 1.305mg 1.073mg 0%
Isoleucine 1.465mg 1.128mg 0%
Leucine 2.509mg 1.989mg 0%
Lysine 2.179mg 2.248mg 0%
Methionine 0.71mg 0.724mg 0%
Phenylalanine 1.401mg 0.955mg 0%
Valine 1.676mg 1.261mg 0%
Histidine 0.778mg 0.721mg 0%
Omega-3 - EPA 1.26g 0.406g N/A
Omega-3 - DHA 1.747g 1.206g N/A
Omega-3 - DPA 0.105g 0.209g 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
24% 8% 65% 3%
Protein: 24.47 g
Fats: 7.51 g
Carbs: 0 g
Water: 65.09 g
Other: 2.93 g
Contains more ProteinProtein +17%
Contains more CarbsCarbs +∞%
Contains more WaterWater +11%
Contains more OtherOther +12.7%
~equal in Fats ~7.51g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
1
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
18% 40% 43%
Saturated fat: Sat. Fat 1.162 g
Monounsaturated fat: Mono. Fat 2.559 g
Polyunsaturated fat: Poly. Fat 2.755 g
Contains more Poly. FatPolyunsaturated fat +23.6%
Contains less Sat. FatSaturated fat -37.7%
Contains more Mono. FatMonounsaturated fat +20.2%

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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. Whitefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174246/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.