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  6. Soup beans vs. Roe

Soup beans vs. Roe — In-Depth Nutrition Comparison

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The main differences between soup beans and roe

  • Soup beans are richer in vitamin A and fiber, yet roe is richer in vitamin B12, selenium, vitamin B2, phosphorus, vitamin B5, folate, and vitamin B1.
  • Daily need coverage for vitamin B12 for roe is 480% higher.
  • Soup beans contain less cholesterol.
  • Roe has a lower glycemic index than soup beans.

Food types used in this article are Soup, bean with ham, canned, chunky, ready-to-serve and Fish, roe, mixed species, cooked, dry heat.

Infographic

Soup beans 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 14% 9.6% 15% 50% 53% 12% 25% 52% 38% 38%
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%
Contains more CalciumCalcium +14.3%
Contains more IronIron +72.7%
Contains more CopperCopper +25%
Contains more ManganeseManganese +2130.8%
Contains more MagnesiumMagnesium +36.8%
Contains more PotassiumPotassium +61.7%
Contains more ZincZinc +190.9%
Contains more PhosphorusPhosphorus +772.9%
Contains less SodiumSodium -70.8%
Contains more SeleniumSelenium +649.3%

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 6% 27% 0% 0% 15% 14% 13% 2.4% 12% 3.8% 0% 9% 0%
Roe
Roe
9
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 CVitamin C +811.1%
Contains more Vitamin AVitamin A +12.3%
Contains more Vitamin B1Vitamin B1 +361.7%
Contains more Vitamin B2Vitamin B2 +1481.7%
Contains more Vitamin B3Vitamin B3 +213.1%
Contains more Vitamin B5Vitamin B5 +2785%
Contains more Vitamin B6Vitamin B6 +270%
Contains more Vitamin B12Vitamin B12 +38366.7%
Contains more FolateFolate +666.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Soup beans Roe DV% diff.
Vitamin B12 0.03µg 11.54µg 480%
Cholesterol 9mg 479mg 157%
Selenium 6.9µg 51.7µg 81%
Vitamin B2 0.06mg 0.949mg 68%
Phosphorus 59mg 515mg 65%
Protein 5.19g 28.62g 47%
Vitamin B5 0.04mg 1.154mg 22%
Polyunsaturated fat 0.39g 3.404g 20%
Folate 12µg 92µg 20%
Vitamin B1 0.06mg 0.277mg 18%
Fiber 4.6g 0g 18%
Vitamin C 1.8mg 16.4mg 16%
Sodium 400mg 117mg 12%
Manganese 0.29mg 0.013mg 12%
Vitamin B6 0.05mg 0.185mg 10%
Vitamin B3 0.7mg 2.192mg 9%
Zinc 0.44mg 1.28mg 8%
Fats 3.5g 8.23g 7%
Iron 1.33mg 0.77mg 7%
Calories 95kcal 204kcal 5%
Copper 0.16mg 0.128mg 4%
Potassium 175mg 283mg 3%
Carbs 11.16g 1.92g 3%
Magnesium 19mg 26mg 2%
Saturated fat 1.37g 1.866g 2%
Vitamin A 81µg 91µg 1%
Monounsaturated fat 1.58g 2.129g 1%
Net carbs 6.56g 1.92g N/A
Calcium 32mg 28mg 0%
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 11% 79%
Protein: 5.19 g
Fats: 3.5 g
Carbs: 11.16 g
Water: 78.63 g
Other: 1.52 g
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
Contains more CarbsCarbs +481.3%
Contains more WaterWater +34.1%
Contains more ProteinProtein +451.4%
Contains more FatsFats +135.1%
Contains more OtherOther +71.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 47% 12%
Saturated fat: Sat. Fat 1.37 g
Monounsaturated fat: Mono. Fat 1.58 g
Polyunsaturated fat: Poly. Fat 0.39 g
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
Contains less Sat. FatSaturated fat -26.6%
Contains more Mono. FatMonounsaturated fat +34.7%
Contains more Poly. FatPolyunsaturated fat +772.8%

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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. Soup beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171144/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.