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  6. Surimi vs. Roe

Surimi vs. Roe — In-Depth Nutrition Comparison

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What are the main differences between surimi and roe?

  • Roe has more vitamin B12, vitamin B2, selenium, phosphorus, folate, vitamin B5, vitamin B1, vitamin C, and vitamin B3 than surimi.
  • Roe's daily need coverage for vitamin B12 is 414% higher.
  • Surimi is lower in cholesterol.
  • Surimi has a higher glycemic index (50) than roe (27).

We used Fish, surimi and Fish, roe, mixed species, cooked, dry heat types in this comparison.

Infographic

Surimi 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.
Surimi
Surimi
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Roe
Roe
9
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 +65.4%
Contains more CalciumCalcium +211.1%
Contains more PotassiumPotassium +152.7%
Contains more IronIron +196.2%
Contains more CopperCopper +300%
Contains more ZincZinc +287.9%
Contains more PhosphorusPhosphorus +82.6%
Contains less SodiumSodium -18.2%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +84%

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.
Surimi
Surimi
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 6.7% 13% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5%
Roe
Roe
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +355%
Contains more Vitamin B1Vitamin B1 +1285%
Contains more Vitamin B2Vitamin B2 +4419%
Contains more Vitamin B3Vitamin B3 +896.4%
Contains more Vitamin B5Vitamin B5 +1548.6%
Contains more Vitamin B6Vitamin B6 +516.7%
Contains more Vitamin B12Vitamin B12 +621.3%
Contains more FolateFolate +4500%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Surimi Roe DV% diff.
Vitamin B12 1.6µg 11.54µg 414%
Cholesterol 30mg 479mg 150%
Vitamin B2 0.021mg 0.949mg 71%
Selenium 28.1µg 51.7µg 43%
Phosphorus 282mg 515mg 33%
Protein 15.18g 28.62g 27%
Folate 2µg 92µg 23%
Vitamin B5 0.07mg 1.154mg 22%
Vitamin B1 0.02mg 0.277mg 21%
Polyunsaturated fat 0.443g 3.404g 20%
Vitamin C 0mg 16.4mg 18%
Vitamin B3 0.22mg 2.192mg 12%
Vitamin B6 0.03mg 0.185mg 12%
Fats 0.9g 8.23g 11%
Copper 0.032mg 0.128mg 11%
Zinc 0.33mg 1.28mg 9%
Vitamin A 20µg 91µg 8%
Saturated fat 0.191g 1.866g 8%
Iron 0.26mg 0.77mg 6%
Calories 99kcal 204kcal 5%
Potassium 112mg 283mg 5%
Monounsaturated fat 0.149g 2.129g 5%
Magnesium 43mg 26mg 4%
Vitamin E 0.63mg 4%
Carbs 6.85g 1.92g 2%
Calcium 9mg 28mg 2%
Sodium 143mg 117mg 1%
Protein per 100 calories 15g 14g N/A
Calories per 10 g protein 65kcal 71kcal N/A
Weight per 100 calories 101g 49g N/A
Unsaturated / Saturated Fat ratio 3.1 3 N/A
Net carbs 6.85g 1.92g N/A
Manganese 0.011mg 0.013mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.092mg 0.375mg 0%
Threonine 0.734mg 1.305mg 0%
Isoleucine 0.709mg 1.465mg 0%
Leucine 1.202mg 2.509mg 0%
Lysine 1.387mg 2.179mg 0%
Methionine 0.515mg 0.71mg 0%
Phenylalanine 0.595mg 1.401mg 0%
Valine 0.77mg 1.676mg 0%
Histidine 0.35mg 0.778mg 0%
Omega-3 - EPA 0.157g 1.26g N/A
Omega-3 - DHA 0.241g 1.747g N/A
Omega-3 - DPA 0.014g 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 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 +256.8%
Contains more WaterWater +30.2%
Contains more ProteinProtein +88.5%
Contains more FatsFats +814.4%
Contains more OtherOther +256.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 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 -89.8%
Contains more Mono. FatMonounsaturated fat +1328.9%
Contains more Poly. FatPolyunsaturated fat +668.4%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.