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  6. Seaweed vs. Roe

Seaweed vs. Roe — In-Depth Nutrition Comparison

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Important differences between Seaweed and Roe

  • Seaweed has more Iron, Magnesium, and Folate, however, Roe has more Vitamin B12, Selenium, Phosphorus, Vitamin B2, Vitamin B1, and Vitamin C.
  • Roe's daily need coverage for Vitamin B12 is 481% more.
  • Seaweed has 5 times more Magnesium than Roe. Seaweed has 121mg of Magnesium, while Roe has 26mg.

The food varieties used in the comparison are Seaweed, kelp, raw and Fish, roe, mixed species, cooked, dry heat.

Infographic

Seaweed 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.
Seaweed
Seaweed
5
:
5
Roe
Roe
Contains more Calcium +500%
Contains more Iron +270.1%
Contains more Magnesium +365.4%
Contains more Manganese +1438.5%
Contains more Phosphorus +1126.2%
Contains more Potassium +218%
Contains less Sodium -49.8%
Contains more Selenium +7285.7%
Equal in Zinc - 1.28
Equal in Copper - 0.128
Seaweed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 51% 107% 87% 18% 8% 31% 34% 44% 27% 4%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Calcium +500%
Contains more Iron +270.1%
Contains more Magnesium +365.4%
Contains more Manganese +1438.5%
Contains more Phosphorus +1126.2%
Contains more Potassium +218%
Contains less Sodium -49.8%
Contains more Selenium +7285.7%
Equal in Zinc - 1.28
Equal in Copper - 0.128

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.
Seaweed
Seaweed
4
:
8
Roe
Roe
Contains more Folate +95.7%
Contains more Vitamin A +161.2%
Contains more Vitamin C +446.7%
Contains more Vitamin B1 +454%
Contains more Vitamin B2 +532.7%
Contains more Vitamin B3 +366.4%
Contains more Vitamin B5 +79.8%
Contains more Vitamin B6 +9150%
Contains more Vitamin B12 +∞%
Seaweed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 18% 0% 10% 13% 35% 9% 39% 1% 135% 0% 166%
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 Folate +95.7%
Contains more Vitamin A +161.2%
Contains more Vitamin C +446.7%
Contains more Vitamin B1 +454%
Contains more Vitamin B2 +532.7%
Contains more Vitamin B3 +366.4%
Contains more Vitamin B5 +79.8%
Contains more Vitamin B6 +9150%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seaweed
Seaweed
3
:
2
Roe
Roe
Contains more Carbs +398.4%
Contains more Water +39.1%
Contains more Other +154.2%
Contains more Protein +1603.6%
Contains more Fats +1369.6%
Seaweed
2% 10% 82% 7%
Protein: 1.68 g
Fats: 0.56 g
Carbs: 9.57 g
Water: 81.58 g
Other: 6.61 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 Carbs +398.4%
Contains more Water +39.1%
Contains more Other +154.2%
Contains more Protein +1603.6%
Contains more Fats +1369.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Seaweed
Seaweed
1
:
2
Roe
Roe
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +2072.4%
Contains more Polyunsaturated fat +7142.6%
Seaweed
63% 25% 12%
Saturated Fat: 0.247 g
Monounsaturated Fat: 0.098 g
Polyunsaturated fat: 0.047 g
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains less Saturated Fat -86.8%
Contains more Monounsaturated Fat +2072.4%
Contains more Polyunsaturated fat +7142.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Seaweed Roe Opinion
Net carbs 8.27g 1.92g Seaweed
Protein 1.68g 28.62g Roe
Fats 0.56g 8.23g Roe
Carbs 9.57g 1.92g Seaweed
Calories 43kcal 204kcal Roe
Sugar 0.6g Roe
Fiber 1.3g 0g Seaweed
Calcium 168mg 28mg Seaweed
Iron 2.85mg 0.77mg Seaweed
Magnesium 121mg 26mg Seaweed
Phosphorus 42mg 515mg Roe
Potassium 89mg 283mg Roe
Sodium 233mg 117mg Roe
Zinc 1.23mg 1.28mg Roe
Copper 0.13mg 0.128mg Seaweed
Manganese 0.2mg 0.013mg Seaweed
Selenium 0.7µg 51.7µg Roe
Vitamin A 116IU 303IU Roe
Vitamin A RAE 6µg 91µg Roe
Vitamin E 0.87mg Seaweed
Vitamin C 3mg 16.4mg Roe
Vitamin B1 0.05mg 0.277mg Roe
Vitamin B2 0.15mg 0.949mg Roe
Vitamin B3 0.47mg 2.192mg Roe
Vitamin B5 0.642mg 1.154mg Roe
Vitamin B6 0.002mg 0.185mg Roe
Folate 180µg 92µg Seaweed
Vitamin B12 0µg 11.54µg Roe
Vitamin K 66µg Seaweed
Tryptophan 0.048mg 0.375mg Roe
Threonine 0.055mg 1.305mg Roe
Isoleucine 0.076mg 1.465mg Roe
Leucine 0.083mg 2.509mg Roe
Lysine 0.082mg 2.179mg Roe
Methionine 0.025mg 0.71mg Roe
Phenylalanine 0.043mg 1.401mg Roe
Valine 0.072mg 1.676mg Roe
Histidine 0.024mg 0.778mg Roe
Cholesterol 0mg 479mg Seaweed
Saturated Fat 0.247g 1.866g Seaweed
Omega-3 - DHA 0g 1.747g Roe
Omega-3 - EPA 0.004g 1.26g Roe
Omega-3 - DPA 0g 0.105g Roe
Monounsaturated Fat 0.098g 2.129g Roe
Polyunsaturated fat 0.047g 3.404g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seaweed Roe
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Seaweed
169%
Roe
Minerals Daily Need Coverage Score
41%
Seaweed
68%
Roe

Comparison summary

Which food is lower in Cholesterol?
Seaweed
Seaweed is lower in Cholesterol (difference - 479mg)
Which food is lower in Saturated Fat?
Seaweed
Seaweed is lower in Saturated Fat (difference - 1.619g)
Which food is lower in glycemic index?
Seaweed
Seaweed is lower in glycemic index (difference - 27)
Which food is cheaper?
Seaweed
Seaweed is cheaper (difference - $100)
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 116mg)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
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. Seaweed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/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.