Sunfish vs. Roe — In-Depth Nutrition Comparison
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A recap on differences between sunfish and roe
- Sunfish is higher in manganese and copper, yet roe is higher in vitamin B12, vitamin B2, selenium, phosphorus, folate, vitamin C, and vitamin B1.
- Roe covers your daily vitamin B12 needs 385% more than sunfish.
- Sunfish contains 69 times more manganese than roe. While sunfish contains 0.897mg of manganese, roe contains only 0.013mg.
- The amount of cholesterol in sunfish is lower.
- The glycemic index of sunfish is lower.
Food varieties used in this article are Fish, sunfish, pumpkin seed, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat.
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 MagnesiumMagnesium | +46.2% |
| Contains more CalciumCalcium | +267.9% |
| Contains more PotassiumPotassium | +58.7% |
| Contains more IronIron | +100% |
| Contains more CopperCopper | +200.8% |
| Contains more ZincZinc | +55.5% |
| Contains less SodiumSodium | -12% |
| Contains more ManganeseManganese | +6800% |
| Contains more PhosphorusPhosphorus | +122.9% |
| Contains more SeleniumSelenium | +219.1% |
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.
| Contains more Vitamin CVitamin C | +1540% |
| Contains more Vitamin AVitamin A | +435.3% |
| Contains more Vitamin B1Vitamin B1 | +201.1% |
| Contains more Vitamin B2Vitamin B2 | +1016.5% |
| Contains more Vitamin B3Vitamin B3 | +49.9% |
| Contains more Vitamin B5Vitamin B5 | +33.4% |
| Contains more Vitamin B6Vitamin B6 | +34.1% |
| Contains more Vitamin B12Vitamin B12 | +399.6% |
| Contains more FolateFolate | +441.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.31µg | 11.54µg | 385% |
| Cholesterol | 86mg | 479mg | 131% |
| Vitamin B2 | 0.085mg | 0.949mg | 66% |
| Selenium | 16.2µg | 51.7µg | 65% |
| Phosphorus | 231mg | 515mg | 41% |
| Manganese | 0.897mg | 0.013mg | 38% |
| Copper | 0.385mg | 0.128mg | 29% |
| Polyunsaturated fat | 0.315g | 3.404g | 21% |
| Folate | 17µg | 92µg | 19% |
| Vitamin C | 1mg | 16.4mg | 17% |
| Vitamin B1 | 0.092mg | 0.277mg | 15% |
| Fats | 0.9g | 8.23g | 11% |
| Iron | 1.54mg | 0.77mg | 10% |
| Vitamin A | 17µg | 91µg | 8% |
| Protein | 24.87g | 28.62g | 8% |
| Calcium | 103mg | 28mg | 8% |
| Saturated fat | 0.178g | 1.866g | 8% |
| Zinc | 1.99mg | 1.28mg | 6% |
| Vitamin B5 | 0.865mg | 1.154mg | 6% |
| Monounsaturated fat | 0.15g | 2.129g | 5% |
| Calories | 114kcal | 204kcal | 5% |
| Vitamin B3 | 1.462mg | 2.192mg | 5% |
| Potassium | 449mg | 283mg | 5% |
| Vitamin B6 | 0.138mg | 0.185mg | 4% |
| Magnesium | 38mg | 26mg | 3% |
| Sodium | 103mg | 117mg | 1% |
| Carbs | 0g | 1.92g | 1% |
| Net carbs | 0g | 1.92g | N/A |
| Tryptophan | 0.279mg | 0.375mg | 0% |
| Threonine | 1.09mg | 1.305mg | 0% |
| Isoleucine | 1.146mg | 1.465mg | 0% |
| Leucine | 2.022mg | 2.509mg | 0% |
| Lysine | 2.284mg | 2.179mg | 0% |
| Methionine | 0.736mg | 0.71mg | 0% |
| Phenylalanine | 0.971mg | 1.401mg | 0% |
| Valine | 1.281mg | 1.676mg | 0% |
| Histidine | 0.732mg | 0.778mg | 0% |
| Omega-3 - EPA | 0.047g | 1.26g | N/A |
| Omega-3 - DHA | 0.092g | 1.747g | N/A |
| Omega-3 - DPA | 0.042g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +25.7% |
| Contains more ProteinProtein | +15.1% |
| Contains more FatsFats | +814.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +409.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -90.5% |
| Contains more Mono. FatMonounsaturated fat | +1319.3% |
| Contains more Poly. FatPolyunsaturated fat | +980.6% |
