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 B5, and zinc.
- Daily need coverage for vitamin B12 for 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.
- Tilapia has a lower glycemic index (0) than roe (27).
Fish, tilapia, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat are the varieties used in this article.
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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 | +30.8% |
| Contains more PotassiumPotassium | +34.3% |
| Contains less SodiumSodium | -52.1% |
| Contains more ManganeseManganese | +184.6% |
| Contains more CalciumCalcium | +100% |
| Contains more IronIron | +11.6% |
| Contains more CopperCopper | +70.7% |
| Contains more ZincZinc | +212.2% |
| Contains more PhosphorusPhosphorus | +152.5% |
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 EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +116.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +197.8% |
| Contains more Vitamin B2Vitamin B2 | +1200% |
| Contains more Vitamin B5Vitamin B5 | +73.8% |
| Contains more Vitamin B6Vitamin B6 | +50.4% |
| Contains more Vitamin B12Vitamin B12 | +520.4% |
| Contains more FolateFolate | +1433.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 1.86µg | 11.54µg | 403% |
| Cholesterol | 57mg | 479mg | 141% |
| Vitamin B2 | 0.073mg | 0.949mg | 67% |
| Phosphorus | 204mg | 515mg | 44% |
| Folate | 6µg | 92µg | 22% |
| Vitamin D | 3.7µg | 19% | |
| Polyunsaturated fat | 0.6g | 3.404g | 19% |
| Vitamin D | 150IU | 19% | |
| Vitamin C | 0mg | 16.4mg | 18% |
| Vitamin B3 | 4.745mg | 2.192mg | 16% |
| Vitamin B1 | 0.093mg | 0.277mg | 15% |
| Vitamin B5 | 0.664mg | 1.154mg | 10% |
| Vitamin A | 0µg | 91µg | 10% |
| Choline | 51.3mg | 9% | |
| Fats | 2.65g | 8.23g | 9% |
| Zinc | 0.41mg | 1.28mg | 8% |
| Copper | 0.075mg | 0.128mg | 6% |
| Vitamin E | 0.79mg | 5% | |
| Protein | 26.15g | 28.62g | 5% |
| Selenium | 54.4µg | 51.7µg | 5% |
| Vitamin B6 | 0.123mg | 0.185mg | 5% |
| Saturated fat | 0.94g | 1.866g | 4% |
| Calories | 128kcal | 204kcal | 4% |
| Sodium | 56mg | 117mg | 3% |
| Potassium | 380mg | 283mg | 3% |
| Monounsaturated fat | 0.955g | 2.129g | 3% |
| Magnesium | 34mg | 26mg | 2% |
| Manganese | 0.037mg | 0.013mg | 1% |
| Iron | 0.69mg | 0.77mg | 1% |
| Vitamin K | 0.9µg | 1% | |
| Calcium | 14mg | 28mg | 1% |
| Carbs | 0g | 1.92g | 1% |
| Net carbs | 0g | 1.92g | N/A |
| Tryptophan | 0.265mg | 0.375mg | 0% |
| Threonine | 1.156mg | 1.305mg | 0% |
| Isoleucine | 1.22mg | 1.465mg | 0% |
| Leucine | 2.04mg | 2.509mg | 0% |
| Lysine | 2.315mg | 2.179mg | 0% |
| Methionine | 0.766mg | 0.71mg | 0% |
| Phenylalanine | 1.05mg | 1.401mg | 0% |
| Valine | 1.28mg | 1.676mg | 0% |
| Histidine | 0.585mg | 0.778mg | 0% |
| Omega-3 - EPA | 0.005g | 1.26g | N/A |
| Omega-3 - DHA | 0.13g | 1.747g | N/A |
| Omega-3 - ALA | 0.045g | N/A | |
| Omega-3 - DPA | 0.06g | 0.105g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +22.1% |
| Contains more FatsFats | +210.6% |
| Contains more CarbsCarbs | +∞% |
~equal in
Protein
~28.62g
~equal in
Other
~2.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -49.6% |
| Contains more Mono. FatMonounsaturated fat | +122.9% |
| Contains more Poly. FatPolyunsaturated fat | +467.3% |
