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  6. Roe vs. Whiting

Roe vs. Whiting — In-Depth Nutrition Comparison

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Significant differences between roe and whiting

  • The amount of vitamin B12, vitamin B2, phosphorus, selenium, folate, vitamin C, vitamin B5, vitamin B1, and protein in roe is higher than in whiting.
  • Roe covers your daily vitamin B12 needs 373% more than whiting.
  • Whiting contains less cholesterol.
  • Roe has a higher glycemic index. The glycemic index of roe is 27, while the glycemic index of whiting is 0.

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

Infographic

Roe vs Whiting infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 19% 38% 16% 13% 14% 122% 17% 17% 224%
Contains more IronIron +83.3%
Contains more CopperCopper +220%
Contains more ZincZinc +141.5%
Contains more PhosphorusPhosphorus +80.7%
Contains less SodiumSodium -11.4%
Contains more SeleniumSelenium +25.8%
Contains more CalciumCalcium +121.4%
Contains more PotassiumPotassium +53.4%
Contains more ManganeseManganese +900%
~equal in Magnesium ~27mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Roe
Roe
8
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% 27% 13% 7.6% 17% 14% 31% 15% 42% 325% 0.25% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +139.5%
Contains more Vitamin B1Vitamin B1 +307.4%
Contains more Vitamin B2Vitamin B2 +1481.7%
Contains more Vitamin B3Vitamin B3 +31.3%
Contains more Vitamin B5Vitamin B5 +361.6%
Contains more Vitamin B12Vitamin B12 +343.8%
Contains more FolateFolate +513.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin B6 ~0.18mg

All nutrients comparison - raw data values

Nutrient Roe Whiting DV% diff.
Vitamin B12 11.54µg 2.6µg 373%
Cholesterol 479mg 84mg 132%
Vitamin B2 0.949mg 0.06mg 68%
Phosphorus 515mg 285mg 33%
Selenium 51.7µg 41.1µg 19%
Folate 92µg 15µg 19%
Polyunsaturated fat 3.404g 0.587g 19%
Vitamin C 16.4mg 0mg 18%
Vitamin B5 1.154mg 0.25mg 18%
Vitamin B1 0.277mg 0.068mg 17%
Choline 83.3mg 15%
Protein 28.62g 23.48g 10%
Fats 8.23g 1.69g 10%
Copper 0.128mg 0.04mg 10%
Vitamin D* 73 IU 9%
Vitamin D 1.8µg 9%
Zinc 1.28mg 0.53mg 7%
Saturated fat 1.866g 0.4g 7%
Vitamin A 91µg 38µg 6%
Manganese 0.013mg 0.13mg 5%
Calories 204kcal 116kcal 4%
Potassium 283mg 434mg 4%
Iron 0.77mg 0.42mg 4%
Monounsaturated fat 2.129g 0.445g 4%
Calcium 28mg 62mg 3%
Vitamin E 0.38mg 3%
Vitamin B3 2.192mg 1.67mg 3%
Carbs 1.92g 0g 1%
Sodium 117mg 132mg 1%
Protein per 100 calories 14g 20g N/A
Calories per 10 g protein 71kcal 49kcal N/A
Weight per 100 calories 49g 86g N/A
Unsaturated / Saturated Fat ratio 3 2.6 N/A
Net carbs 1.92g 0g N/A
Magnesium 26mg 27mg 0%
Vitamin B6 0.185mg 0.18mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.375mg 0.263mg 0%
Threonine 1.305mg 1.029mg 0%
Isoleucine 1.465mg 1.082mg 0%
Leucine 2.509mg 1.908mg 0%
Lysine 2.179mg 2.156mg 0%
Methionine 0.71mg 0.695mg 0%
Phenylalanine 1.401mg 0.917mg 0%
Valine 1.676mg 1.21mg 0%
Histidine 0.778mg 0.691mg 0%
Omega-3 (EPA) 1.26g 0.283g N/A
Omega-3 (DHA) 1.747g 0.235g N/A
Omega-3 (DPA) 0.105g 0.017g 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
23% 2% 75%
Protein: 23.48 g
Fats: 1.69 g
Carbs: 0 g
Water: 74.71 g
Other: 0.12 g
Contains more ProteinProtein +21.9%
Contains more FatsFats +387%
Contains more CarbsCarbs +∞%
Contains more WaterWater +27.4%

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
28% 31% 41%
Saturated fat: Sat. Fat 0.4 g
Monounsaturated fat: Mono. Fat 0.445 g
Polyunsaturated fat: Poly. Fat 0.587 g
Contains more Mono. FatMonounsaturated fat +378.4%
Contains more Poly. FatPolyunsaturated fat +479.9%
Contains less Sat. FatSaturated fat -78.6%

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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. Whiting - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175161/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.