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  6. Tilapia vs. Roe

Tilapia vs. Roe — In-Depth Nutrition Comparison

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How are Tilapia and Roe different?

  • Tilapia is higher in Vitamin B3, however, Roe is richer in Vitamin B12, Vitamin B2, Phosphorus, Folate, Vitamin C, Vitamin B1, Vitamin A RAE, and Vitamin B5.
  • Daily need coverage for Vitamin B12 from Roe is 403% higher.
  • Tilapia contains 2 times more Vitamin B3 than Roe. While Tilapia contains 4.745mg of Vitamin B3, Roe contains only 2.192mg.
  • Tilapia has less Cholesterol.

Fish, tilapia, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat are the varieties used in this article.

Infographic

Tilapia 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.
Tilapia
Tilapia
5
:
5
Roe
Roe
Contains more Magnesium +30.8%
Contains more Potassium +34.3%
Contains less Sodium -52.1%
Contains more Manganese +184.6%
Contains more Calcium +100%
Contains more Iron +11.6%
Contains more Phosphorus +152.5%
Contains more Zinc +212.2%
Contains more Copper +70.7%
Equal in Selenium - 51.7
Tilapia
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 26% 25% 88% 34% 8% 12% 25% 5% 297%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Magnesium +30.8%
Contains more Potassium +34.3%
Contains less Sodium -52.1%
Contains more Manganese +184.6%
Contains more Calcium +100%
Contains more Iron +11.6%
Contains more Phosphorus +152.5%
Contains more Zinc +212.2%
Contains more Copper +70.7%
Equal in Selenium - 51.7

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.
Tilapia
Tilapia
4
:
8
Roe
Roe
Contains more Vitamin B3 +116.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +197.8%
Contains more Vitamin B2 +1200%
Contains more Vitamin B5 +73.8%
Contains more Vitamin B6 +50.4%
Contains more Folate +1433.3%
Contains more Vitamin B12 +520.4%
Tilapia
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 16% 111% 0% 24% 17% 89% 40% 29% 5% 233% 3%
Roe
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 B3 +116.5%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +197.8%
Contains more Vitamin B2 +1200%
Contains more Vitamin B5 +73.8%
Contains more Vitamin B6 +50.4%
Contains more Folate +1433.3%
Contains more Vitamin B12 +520.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tilapia
Tilapia
1
:
4
Roe
Roe
Contains more Water +22.1%
Contains more Fats +210.6%
Contains more Carbs +∞%
Equal in Protein - 28.62
Equal in Other - 2.6
Tilapia
26% 3% 72%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Roe
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 +22.1%
Contains more Fats +210.6%
Contains more Carbs +∞%
Equal in Protein - 28.62
Equal in Other - 2.6

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tilapia
Tilapia
1
:
2
Roe
Roe
Contains less Saturated Fat -49.6%
Contains more Monounsaturated Fat +122.9%
Contains more Polyunsaturated fat +467.3%
Tilapia
38% 38% 24%
Saturated Fat: 0.94 g
Monounsaturated Fat: 0.955 g
Polyunsaturated fat: 0.6 g
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains less Saturated Fat -49.6%
Contains more Monounsaturated Fat +122.9%
Contains more Polyunsaturated fat +467.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tilapia Roe
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in vitamins ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tilapia Roe Opinion
Net carbs 0g 1.92g Roe
Protein 26.15g 28.62g Roe
Fats 2.65g 8.23g Roe
Carbs 0g 1.92g Roe
Calories 128kcal 204kcal Roe
Calcium 14mg 28mg Roe
Iron 0.69mg 0.77mg Roe
Magnesium 34mg 26mg Tilapia
Phosphorus 204mg 515mg Roe
Potassium 380mg 283mg Tilapia
Sodium 56mg 117mg Tilapia
Zinc 0.41mg 1.28mg Roe
Copper 0.075mg 0.128mg Roe
Manganese 0.037mg 0.013mg Tilapia
Selenium 54.4µg 51.7µg Tilapia
Vitamin A 0IU 303IU Roe
Vitamin A RAE 0µg 91µg Roe
Vitamin E 0.79mg Tilapia
Vitamin D 150IU Tilapia
Vitamin D 3.7µg Tilapia
Vitamin C 0mg 16.4mg Roe
Vitamin B1 0.093mg 0.277mg Roe
Vitamin B2 0.073mg 0.949mg Roe
Vitamin B3 4.745mg 2.192mg Tilapia
Vitamin B5 0.664mg 1.154mg Roe
Vitamin B6 0.123mg 0.185mg Roe
Folate 6µg 92µg Roe
Vitamin B12 1.86µg 11.54µg Roe
Vitamin K 0.9µg Tilapia
Tryptophan 0.265mg 0.375mg Roe
Threonine 1.156mg 1.305mg Roe
Isoleucine 1.22mg 1.465mg Roe
Leucine 2.04mg 2.509mg Roe
Lysine 2.315mg 2.179mg Tilapia
Methionine 0.766mg 0.71mg Tilapia
Phenylalanine 1.05mg 1.401mg Roe
Valine 1.28mg 1.676mg Roe
Histidine 0.585mg 0.778mg Roe
Cholesterol 57mg 479mg Tilapia
Saturated Fat 0.94g 1.866g Tilapia
Omega-3 - DHA 0.13g 1.747g Roe
Omega-3 - EPA 0.005g 1.26g Roe
Omega-3 - DPA 0.06g 0.105g Roe
Monounsaturated Fat 0.955g 2.129g Roe
Polyunsaturated fat 0.6g 3.404g Roe
Omega-6 - Eicosadienoic acid 0.015g Tilapia
Omega-3 - ALA 0.045g Tilapia

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tilapia 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
47%
Tilapia
169%
Roe
Minerals Daily Need Coverage Score
52%
Tilapia
68%
Roe

Comparison summary

Which food contains less Sodium?
Tilapia
Tilapia contains less Sodium (difference - 61mg)
Which food is lower in Cholesterol?
Tilapia
Tilapia is lower in Cholesterol (difference - 422mg)
Which food is lower in Saturated Fat?
Tilapia
Tilapia is lower in Saturated Fat (difference - 0.926g)
Which food is lower in glycemic index?
Tilapia
Tilapia is lower in glycemic index (difference - 27)
Which food is cheaper?
Tilapia
Tilapia is cheaper (difference - $100)
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.