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

Flax seeds vs. Roe — In-Depth Nutrition Comparison

Compare

What are the differences between flax seeds and roe?

  • Flax seeds are higher in copper, vitamin B1, fiber, manganese, magnesium, and iron, yet roe is higher in vitamin B12, vitamin B2, and selenium.
  • Roe's daily need coverage for vitamin B12 is 481% more.

We used Seeds, flaxseed and Fish, roe, mixed species, cooked, dry heat types in this article.

Infographic

Flax seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Roe
Roe
1
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%
Contains more MagnesiumMagnesium +1407.7%
Contains more CalciumCalcium +810.7%
Contains more PotassiumPotassium +187.3%
Contains more IronIron +644.2%
Contains more CopperCopper +853.1%
Contains more ZincZinc +239.1%
Contains more PhosphorusPhosphorus +24.7%
Contains less SodiumSodium -74.4%
Contains more ManganeseManganese +18992.3%
Contains more SeleniumSelenium +103.5%

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.
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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Roe
Roe
5
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%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +493.5%
Contains more Vitamin B3Vitamin B3 +40.5%
Contains more Vitamin B6Vitamin B6 +155.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +2633.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +489.4%
Contains more Vitamin B5Vitamin B5 +17.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Folate ~92µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Roe
Roe
2
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 FatsFats +412.3%
Contains more CarbsCarbs +1404.2%
Contains more OtherOther +42.7%
Contains more ProteinProtein +56.5%
Contains more WaterWater +742.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
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
Contains more Mono. FatMonounsaturated fat +253.5%
Contains more Poly. FatPolyunsaturated fat +744%
Contains less Sat. FatSaturated fat -49.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flax seeds Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Polyunsaturated fat 28.73g 3.404g 169%
Cholesterol 0mg 479mg 160%
Copper 1.22mg 0.128mg 121%
Vitamin B1 1.644mg 0.277mg 114%
Fiber 27.3g 0g 109%
Manganese 2.482mg 0.013mg 107%
Magnesium 392mg 26mg 87%
Iron 5.73mg 0.77mg 62%
Vitamin B2 0.161mg 0.949mg 61%
Fats 42.16g 8.23g 52%
Selenium 25.4µg 51.7µg 48%
Zinc 4.34mg 1.28mg 28%
Calcium 255mg 28mg 23%
Vitamin B6 0.473mg 0.185mg 22%
Protein 18.29g 28.62g 21%
Phosphorus 642mg 515mg 18%
Vitamin C 0.6mg 16.4mg 18%
Calories 534kcal 204kcal 17%
Potassium 813mg 283mg 16%
Choline 78.7mg 14%
Monounsaturated fat 7.527g 2.129g 13%
Vitamin A 0µg 91µg 10%
Carbs 28.88g 1.92g 9%
Saturated fat 3.663g 1.866g 8%
Vitamin B3 3.08mg 2.192mg 6%
Vitamin K 4.3µg 4%
Sodium 30mg 117mg 4%
Vitamin B5 0.985mg 1.154mg 3%
Vitamin E 0.31mg 2%
Folate 87µg 92µg 1%
Net carbs 1.58g 1.92g N/A
Sugar 1.55g N/A
Tryptophan 0.297mg 0.375mg 0%
Threonine 0.766mg 1.305mg 0%
Isoleucine 0.896mg 1.465mg 0%
Leucine 1.235mg 2.509mg 0%
Lysine 0.862mg 2.179mg 0%
Methionine 0.37mg 0.71mg 0%
Phenylalanine 0.957mg 1.401mg 0%
Valine 1.072mg 1.676mg 0%
Histidine 0.472mg 0.778mg 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - DPA 0g 0.105g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Which food is preferable for your diet?

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

People also compare

Flax seeds
Flax seeds vs Chia seeds
Chia seeds
Flax seeds
Flax seeds vs Sesame
Sesame
Flax seeds
Flax seeds vs Oats
Oats
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
62%
Flax seeds
157%
Roe
Minerals Daily Need Coverage Score
191%
Flax seeds
68%
Roe

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 1.55g)
Which food is lower in Saturated fat?
Roe
Roe is lower in Saturated fat (difference - 1.797g)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 27)
Which food is lower in Cholesterol?
Flax seeds
Flax seeds is lower in Cholesterol (difference - 479mg)
Which food contains less Sodium?
Flax seeds
Flax seeds contains less Sodium (difference - 87mg)
Which food is cheaper?
Flax seeds
Flax seeds is cheaper (difference - $97)
Which food is richer in minerals?
Flax seeds
Flax seeds is relatively richer in minerals
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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.