Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Sablefish
  5. Compare
  6. Sablefish vs. Roe

Sablefish vs. Roe — In-Depth Nutrition Comparison

Compare

A recap on differences between Sablefish and Roe

  • Sablefish is higher in Vitamin B3, and Vitamin B6, yet Roe is higher in Vitamin B12, Vitamin B2, Phosphorus, Folate, Vitamin C, and Vitamin B1.
  • Roe covers your daily Vitamin B12 needs 421% more than Sablefish.
  • Sablefish contains 2 times more Vitamin B3 than Roe. While Sablefish contains 5.128mg of Vitamin B3, Roe contains only 2.192mg.
  • The amount of Saturated Fat in Roe is lower.

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

Infographic

Sablefish vs Roe 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.
Sablefish
Sablefish
6
:
4
Roe
Roe
Contains more Calcium +60.7%
Contains more Iron +113%
Contains more Magnesium +173.1%
Contains more Potassium +62.2%
Contains less Sodium -38.5%
Contains more Manganese +46.2%
Contains more Phosphorus +139.5%
Contains more Zinc +212.2%
Contains more Copper +357.1%
Contains more Selenium +10.5%
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Calcium +60.7%
Contains more Iron +113%
Contains more Magnesium +173.1%
Contains more Potassium +62.2%
Contains less Sodium -38.5%
Contains more Manganese +46.2%
Contains more Phosphorus +139.5%
Contains more Zinc +212.2%
Contains more Copper +357.1%
Contains more Selenium +10.5%

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.
Sablefish
Sablefish
3
:
6
Roe
Roe
Contains more Vitamin A +11.6%
Contains more Vitamin B3 +133.9%
Contains more Vitamin B6 +87%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +127%
Contains more Vitamin B2 +725.2%
Contains more Vitamin B5 +33.4%
Contains more Folate +441.2%
Contains more Vitamin B12 +701.4%
Sablefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 0%
Roe
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%
Contains more Vitamin A +11.6%
Contains more Vitamin B3 +133.9%
Contains more Vitamin B6 +87%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +127%
Contains more Vitamin B2 +725.2%
Contains more Vitamin B5 +33.4%
Contains more Folate +441.2%
Contains more Vitamin B12 +701.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sablefish
Sablefish
2
:
3
Roe
Roe
Contains more Fats +138.4%
Contains more Protein +66.5%
Contains more Carbs +∞%
Contains more Other +664.7%
Equal in Water - 58.63
Sablefish
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Roe
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
Contains more Fats +138.4%
Contains more Protein +66.5%
Contains more Carbs +∞%
Contains more Other +664.7%
Equal in Water - 58.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sablefish
Sablefish
1
:
2
Roe
Roe
Contains more Monounsaturated Fat +385.1%
Contains less Saturated Fat -54.5%
Contains more Polyunsaturated fat +30%
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains more Monounsaturated Fat +385.1%
Contains less Saturated Fat -54.5%
Contains more Polyunsaturated fat +30%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sablefish Roe Opinion
Net carbs 0g 1.92g Roe
Protein 17.19g 28.62g Roe
Fats 19.62g 8.23g Sablefish
Carbs 0g 1.92g Roe
Calories 250kcal 204kcal Sablefish
Calcium 45mg 28mg Sablefish
Iron 1.64mg 0.77mg Sablefish
Magnesium 71mg 26mg Sablefish
Phosphorus 215mg 515mg Roe
Potassium 459mg 283mg Sablefish
Sodium 72mg 117mg Sablefish
Zinc 0.41mg 1.28mg Roe
Copper 0.028mg 0.128mg Roe
Manganese 0.019mg 0.013mg Sablefish
Selenium 46.8µg 51.7µg Roe
Vitamin A 338IU 303IU Sablefish
Vitamin A RAE 102µg 91µg Sablefish
Vitamin C 0mg 16.4mg Roe
Vitamin B1 0.122mg 0.277mg Roe
Vitamin B2 0.115mg 0.949mg Roe
Vitamin B3 5.128mg 2.192mg Sablefish
Vitamin B5 0.865mg 1.154mg Roe
Vitamin B6 0.346mg 0.185mg Sablefish
Folate 17µg 92µg Roe
Vitamin B12 1.44µg 11.54µg Roe
Tryptophan 0.193mg 0.375mg Roe
Threonine 0.754mg 1.305mg Roe
Isoleucine 0.792mg 1.465mg Roe
Leucine 1.397mg 2.509mg Roe
Lysine 1.579mg 2.179mg Roe
Methionine 0.509mg 0.71mg Roe
Phenylalanine 0.671mg 1.401mg Roe
Valine 0.886mg 1.676mg Roe
Histidine 0.506mg 0.778mg Roe
Cholesterol 63mg 479mg Sablefish
Saturated Fat 4.099g 1.866g Roe
Omega-3 - DHA 0.92g 1.747g Roe
Omega-3 - EPA 0.867g 1.26g Roe
Omega-3 - DPA 0.216g 0.105g Sablefish
Monounsaturated Fat 10.328g 2.129g Sablefish
Polyunsaturated fat 2.618g 3.404g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sablefish Roe
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Sablefish
Sablefish vs Scup raw
Scup raw
Sablefish
Sablefish vs Seatrout raw
Seatrout raw
Sablefish
Sablefish vs Shad raw
Shad raw
Roe
Roe vs Roe
Roe
Roe
Roe vs Salmon raw
Salmon raw
Roe
Roe vs Foie gras
Foie gras

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
41%
Sablefish
169%
Roe
Minerals Daily Need Coverage Score
55%
Sablefish
68%
Roe

Comparison summary

Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 45mg)
Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 416mg)
Which food is lower in glycemic index?
Sablefish
Sablefish is lower in glycemic index (difference - 27)
Which food is cheaper?
Sablefish
Sablefish is cheaper (difference - $100)
Which food is lower in Saturated Fat?
Roe
Roe is lower in Saturated Fat (difference - 2.233g)
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

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. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/nutrients
  2. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.