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  6. Trout vs. Roe

Trout vs. Roe — In-Depth Nutrition Comparison

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How are Trout and Roe different?

  • Trout is richer in Vitamin B3, Vitamin B5, and Vitamin B6, while Roe is higher in Vitamin B12, Vitamin B2, Selenium, Phosphorus, Folate, and Vitamin C.
  • Roe covers your daily need of Vitamin B12 310% more than Trout.
  • Trout contains 3 times more Vitamin B3 than Roe. Trout contains 6.646mg of Vitamin B3, while Roe contains 2.192mg.
  • Trout is lower in Cholesterol.

Fish, trout, rainbow, farmed, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat types were used in this article.

Infographic

Trout 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.
Trout
Trout
4
:
5
Roe
Roe
Contains more Magnesium +15.4%
Contains more Potassium +59%
Contains less Sodium -47.9%
Contains more Iron +113.9%
Contains more Phosphorus +90.7%
Contains more Zinc +137%
Contains more Copper +132.7%
Contains more Selenium +84%
Equal in Calcium - 28
Equal in Manganese - 0.013
Trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 14% 22% 116% 40% 8% 15% 19% 2% 154%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Magnesium +15.4%
Contains more Potassium +59%
Contains less Sodium -47.9%
Contains more Iron +113.9%
Contains more Phosphorus +90.7%
Contains more Zinc +137%
Contains more Copper +132.7%
Contains more Selenium +84%
Equal in Calcium - 28
Equal in Manganese - 0.013

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.
Trout
Trout
6
:
6
Roe
Roe
Contains more Vitamin B3 +203.2%
Contains more Vitamin B5 +72.4%
Contains more Vitamin B6 +108.6%
Contains more Vitamin C +465.5%
Contains more Vitamin B1 +93.7%
Contains more Vitamin B2 +786.9%
Contains more Folate +666.7%
Contains more Vitamin B12 +180.8%
Equal in Vitamin A - 303
Trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 56% 570% 10% 36% 25% 125% 120% 90% 9% 514% 1%
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 +203.2%
Contains more Vitamin B5 +72.4%
Contains more Vitamin B6 +108.6%
Contains more Vitamin C +465.5%
Contains more Vitamin B1 +93.7%
Contains more Vitamin B2 +786.9%
Contains more Folate +666.7%
Contains more Vitamin B12 +180.8%
Equal in Vitamin A - 303

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Trout
Trout
1
:
4
Roe
Roe
Contains more Water +17.2%
Contains more Protein +20.3%
Contains more Fats +11.5%
Contains more Carbs +∞%
Contains more Other +2500%
Trout
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 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 +17.2%
Contains more Protein +20.3%
Contains more Fats +11.5%
Contains more Carbs +∞%
Contains more Other +2500%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Trout
Trout
2
:
1
Roe
Roe
Contains less Saturated Fat -11.5%
Contains more Monounsaturated Fat +11%
Contains more Polyunsaturated fat +89.2%
Equal in Monounsaturated Fat - 2.129
Trout
28% 41% 31%
Saturated Fat: 1.651 g
Monounsaturated Fat: 2.363 g
Polyunsaturated fat: 1.799 g
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains less Saturated Fat -11.5%
Contains more Monounsaturated Fat +11%
Contains more Polyunsaturated fat +89.2%
Equal in Monounsaturated Fat - 2.129

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Trout 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 minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Trout Roe Opinion
Net carbs 0g 1.92g Roe
Protein 23.8g 28.62g Roe
Fats 7.38g 8.23g Roe
Carbs 0g 1.92g Roe
Calories 168kcal 204kcal Roe
Calcium 30mg 28mg Trout
Iron 0.36mg 0.77mg Roe
Magnesium 30mg 26mg Trout
Phosphorus 270mg 515mg Roe
Potassium 450mg 283mg Trout
Sodium 61mg 117mg Trout
Zinc 0.54mg 1.28mg Roe
Copper 0.055mg 0.128mg Roe
Manganese 0.013mg 0.013mg
Selenium 28.1µg 51.7µg Roe
Vitamin A 301IU 303IU Roe
Vitamin A RAE 100µg 91µg Trout
Vitamin E 2.79mg Trout
Vitamin D 759IU Trout
Vitamin D 19µg Trout
Vitamin C 2.9mg 16.4mg Roe
Vitamin B1 0.143mg 0.277mg Roe
Vitamin B2 0.107mg 0.949mg Roe
Vitamin B3 6.646mg 2.192mg Trout
Vitamin B5 1.99mg 1.154mg Trout
Vitamin B6 0.386mg 0.185mg Trout
Folate 12µg 92µg Roe
Vitamin B12 4.11µg 11.54µg Roe
Vitamin K 0.1µg Trout
Tryptophan 0.279mg 0.375mg Roe
Threonine 1.092mg 1.305mg Roe
Isoleucine 1.148mg 1.465mg Roe
Leucine 2.025mg 2.509mg Roe
Lysine 2.287mg 2.179mg Trout
Methionine 0.738mg 0.71mg Trout
Phenylalanine 0.973mg 1.401mg Roe
Valine 1.283mg 1.676mg Roe
Histidine 0.733mg 0.778mg Roe
Cholesterol 70mg 479mg Trout
Trans Fat 0.056g Roe
Saturated Fat 1.651g 1.866g Trout
Omega-3 - DHA 0.616g 1.747g Roe
Omega-3 - EPA 0.259g 1.26g Roe
Omega-3 - DPA 0.109g 0.105g Trout
Monounsaturated Fat 2.363g 2.129g Trout
Polyunsaturated fat 1.799g 3.404g Roe
Omega-6 - Eicosadienoic acid 0.047g Trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Trout 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
131%
Trout
169%
Roe
Minerals Daily Need Coverage Score
40%
Trout
68%
Roe

Comparison summary

Which food contains less Sodium?
Trout
Trout contains less Sodium (difference - 56mg)
Which food is lower in Cholesterol?
Trout
Trout is lower in Cholesterol (difference - 409mg)
Which food is lower in Saturated Fat?
Trout
Trout is lower in Saturated Fat (difference - 0.215g)
Which food is lower in glycemic index?
Trout
Trout is lower in glycemic index (difference - 27)
Which food is cheaper?
Trout
Trout is cheaper (difference - $100)
Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Roe
Roe is relatively richer in minerals
Which food is richer in vitamins?
?
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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.