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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Surimi
1
:
7
Roe
Contains more Magnesium +65.4%
Contains more Calcium +211.1%
Contains more Iron +196.2%
Contains more Phosphorus +82.6%
Contains more Potassium +152.7%
Contains less Sodium -18.2%
Contains more Zinc +287.9%
Contains more Copper +300%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 10% 31% 121% 10% 19% 10% 11%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Contains more Magnesium +65.4%
Contains more Calcium +211.1%
Contains more Iron +196.2%
Contains more Phosphorus +82.6%
Contains more Potassium +152.7%
Contains less Sodium -18.2%
Contains more Zinc +287.9%
Contains more Copper +300%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Surimi
2
:
9
Roe
Contains more Vitamin A +352.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1285%
Contains more Vitamin B2 +4419%
Contains more Vitamin B3 +896.4%
Contains more Vitamin B5 +1548.6%
Contains more Vitamin B6 +516.7%
Contains more Folate +4500%
Contains more Vitamin B12 +621.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 13% 0% 0% 5% 5% 5% 5% 7% 2% 200% 1%
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 +352.2%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1285%
Contains more Vitamin B2 +4419%
Contains more Vitamin B3 +896.4%
Contains more Vitamin B5 +1548.6%
Contains more Vitamin B6 +516.7%
Contains more Folate +4500%
Contains more Vitamin B12 +621.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Surimi Roe
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Surimi Roe Opinion
Net carbs 6.85g 1.92g Surimi
Protein 15.18g 28.62g Roe
Fats 0.9g 8.23g Roe
Carbs 6.85g 1.92g Surimi
Calories 99kcal 204kcal Roe
Starch g g
Fructose g g
Sugar 0g g Roe
Fiber 0g 0g
Calcium 9mg 28mg Roe
Iron 0.26mg 0.77mg Roe
Magnesium 43mg 26mg Surimi
Phosphorus 282mg 515mg Roe
Potassium 112mg 283mg Roe
Sodium 143mg 117mg Roe
Zinc 0.33mg 1.28mg Roe
Copper 0.032mg 0.128mg Roe
Vitamin A 67IU 303IU Roe
Vitamin E 0.63mg mg Surimi
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 16.4mg Roe
Vitamin B1 0.02mg 0.277mg Roe
Vitamin B2 0.021mg 0.949mg Roe
Vitamin B3 0.22mg 2.192mg Roe
Vitamin B5 0.07mg 1.154mg Roe
Vitamin B6 0.03mg 0.185mg Roe
Folate 2µg 92µg Roe
Vitamin B12 1.6µg 11.54µg Roe
Vitamin K 0.1µg µg Surimi
Tryptophan 0.092mg 0.375mg Roe
Threonine 0.734mg 1.305mg Roe
Isoleucine 0.709mg 1.465mg Roe
Leucine 1.202mg 2.509mg Roe
Lysine 1.387mg 2.179mg Roe
Methionine 0.515mg 0.71mg Roe
Phenylalanine 0.595mg 1.401mg Roe
Valine 0.77mg 1.676mg Roe
Histidine 0.35mg 0.778mg Roe
Cholesterol 30mg 479mg Surimi
Trans Fat g g
Saturated Fat 0.191g 1.866g Surimi
Monounsaturated Fat 0.149g 2.129g Roe
Polyunsaturated fat 0.443g 3.404g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi Roe
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Surimi
169
Roe
Mineral Summary Score
27
Surimi
49
Roe

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
91%
Surimi
172%
Roe
Carbohydrates
7%
Surimi
2%
Roe
Fats
4%
Surimi
38%
Roe

Comparison summary

Which food is lower in Cholesterol?
Surimi
Surimi is lower in Cholesterol (difference - 449mg)
Which food is lower in Saturated Fat?
Surimi
Surimi is lower in Saturated Fat (difference - 1.675g)
Which food is cheaper?
Surimi
Surimi is cheaper (difference - $96)
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 - 26mg)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 23)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.