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Steelhead trout vs. Roe — In-Depth Nutrition Comparison

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How are Steelhead trout and Roe different?

  • Roe is higher than Steelhead trout in Vitamin B12, Selenium, Phosphorus, Vitamin C, Vitamin A RAE, Copper, Zinc, and Polyunsaturated fat.
  • Roe covers your daily need of Vitamin B12 240% more than Steelhead trout.
  • Steelhead trout is lower in Cholesterol.

Steelhead trout, boiled, canned (Alaska Native) and Fish, roe, mixed species, cooked, dry heat types were used in this article.

Infographic

Steelhead trout vs Roe infographic
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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.
Contains more Potassium +29%
Contains more Iron +20.3%
Contains more Phosphorus +106.8%
Contains more Zinc +124.6%
Contains more Copper +120.7%
Contains more Manganese +18.2%
Contains more Selenium +98.8%
Equal in Calcium - 28
Equal in Magnesium - 26
Equal in Sodium - 117
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 24% 18% 107% 33% 16% 16% 20% 2% 142%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Potassium +29%
Contains more Iron +20.3%
Contains more Phosphorus +106.8%
Contains more Zinc +124.6%
Contains more Copper +120.7%
Contains more Manganese +18.2%
Contains more Selenium +98.8%
Equal in Calcium - 28
Equal in Magnesium - 26
Equal in Sodium - 117

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.
:
9
Roe
Contains more Vitamin A +366.2%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +99.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 43% 453% 0% 0% 0% 0% 0% 0% 0% 724% 0%
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 +366.2%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +99.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +20.4%
Contains more Protein +35.6%
Contains more Carbs +∞%
Contains more Other +6400%
Equal in Fats - 8.23
21% 8% 71%
Protein: 21.11 g
Fats: 8.26 g
Carbs: 0 g
Water: 70.59 g
Other: 0.04 g
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 Water +20.4%
Contains more Protein +35.6%
Contains more Carbs +∞%
Contains more Other +6400%
Equal in Fats - 8.23

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -18%
Contains more Polyunsaturated fat +177.9%
Equal in Monounsaturated Fat - 2.129
31% 45% 25%
Saturated Fat: 1.53 g
Monounsaturated Fat: 2.223 g
Polyunsaturated fat: 1.225 g
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains less Saturated Fat -18%
Contains more Polyunsaturated fat +177.9%
Equal in Monounsaturated Fat - 2.129

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Steelhead trout 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 minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Steelhead trout Roe Opinion
Net carbs 0g 1.92g Roe
Protein 21.11g 28.62g Roe
Fats 8.26g 8.23g Steelhead trout
Carbs 0g 1.92g Roe
Calories 159kcal 204kcal Roe
Calcium 30mg 28mg Steelhead trout
Iron 0.64mg 0.77mg Roe
Magnesium 25mg 26mg Roe
Phosphorus 249mg 515mg Roe
Potassium 365mg 283mg Steelhead trout
Sodium 118mg 117mg Roe
Zinc 0.57mg 1.28mg Roe
Copper 0.058mg 0.128mg Roe
Manganese 0.011mg 0.013mg Roe
Selenium 26µg 51.7µg Roe
Vitamin A 65IU 303IU Roe
Vitamin A RAE 20µg 91µg Roe
Vitamin E 2.15mg Steelhead trout
Vitamin D 604IU Steelhead trout
Vitamin D 15.1µg Steelhead trout
Vitamin C 0mg 16.4mg Roe
Vitamin B1 0.277mg Roe
Vitamin B2 0.949mg Roe
Vitamin B3 2.192mg Roe
Vitamin B5 1.154mg Roe
Vitamin B6 0.185mg Roe
Folate 92µg Roe
Vitamin B12 5.79µg 11.54µg Roe
Tryptophan 0.375mg Roe
Threonine 1.305mg Roe
Isoleucine 1.465mg Roe
Leucine 2.509mg Roe
Lysine 2.179mg Roe
Methionine 0.71mg Roe
Phenylalanine 1.401mg Roe
Valine 1.676mg Roe
Histidine 0.778mg Roe
Cholesterol 59mg 479mg Steelhead trout
Saturated Fat 1.53g 1.866g Steelhead trout
Omega-3 - DHA 0.54g 1.747g Roe
Omega-3 - EPA 0.376g 1.26g Roe
Omega-3 - DPA 0.13g 0.105g Steelhead trout
Monounsaturated Fat 2.223g 2.129g Steelhead trout
Polyunsaturated fat 1.225g 3.404g Roe
Omega-6 - Eicosadienoic acid 0.014g Steelhead trout
Omega-3 - ALA 0.051g Steelhead trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steelhead trout 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
102%
Steelhead trout
169%
Roe
Minerals Daily Need Coverage Score
38%
Steelhead trout
68%
Roe

Comparison summary

Which food is lower in Cholesterol?
Steelhead trout
Steelhead trout is lower in Cholesterol (difference - 420mg)
Which food is lower in Saturated Fat?
Steelhead trout
Steelhead trout is lower in Saturated Fat (difference - 0.336g)
Which food is lower in glycemic index?
Steelhead trout
Steelhead trout is lower in glycemic index (difference - 27)
Which food is cheaper?
Steelhead trout
Steelhead trout is cheaper (difference - $100)
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 1mg)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins

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. Steelhead trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168060/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.