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  6. Tuna vs. Roe

Tuna vs. Roe — In-Depth Nutrition Comparison

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A recap on differences between Tuna and Roe

  • Tuna is higher in Vitamin A RAE, Vitamin B3, Vitamin B6, and Magnesium, yet Roe is higher in Vitamin B2, Vitamin B12, Phosphorus, Folate, and Vitamin C.
  • Roe covers your daily Cholesterol needs 143% more than Tuna.
  • Tuna contains 8 times more Vitamin A RAE than Roe. While Tuna contains 757µg of Vitamin A RAE, Roe contains only 91µg.
  • The amount of Cholesterol in Tuna is lower.

Food varieties used in this article are Fish, tuna, fresh, bluefin, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat.

Infographic

Tuna 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.
Tuna
Tuna
5
:
5
Roe
Roe
Contains more Iron +70.1%
Contains more Magnesium +146.2%
Contains more Potassium +14.1%
Contains less Sodium -57.3%
Contains more Manganese +53.8%
Contains more Calcium +180%
Contains more Phosphorus +58%
Contains more Zinc +66.2%
Contains more Copper +16.4%
Contains more Selenium +10.5%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 50% 46% 140% 29% 7% 22% 37% 3% 256%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Contains more Iron +70.1%
Contains more Magnesium +146.2%
Contains more Potassium +14.1%
Contains less Sodium -57.3%
Contains more Manganese +53.8%
Contains more Calcium +180%
Contains more Phosphorus +58%
Contains more Zinc +66.2%
Contains more Copper +16.4%
Contains more Selenium +10.5%

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.
Tuna
Tuna
5
:
4
Roe
Roe
Contains more Vitamin A +731.7%
Contains more Vitamin B3 +380.8%
Contains more Vitamin B5 +18.7%
Contains more Vitamin B6 +183.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +210.1%
Contains more Folate +4500%
Equal in Vitamin B1 - 0.277
Equal in Vitamin B12 - 11.54
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
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 A +731.7%
Contains more Vitamin B3 +380.8%
Contains more Vitamin B5 +18.7%
Contains more Vitamin B6 +183.8%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +210.1%
Contains more Folate +4500%
Equal in Vitamin B1 - 0.277
Equal in Vitamin B12 - 11.54

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
3
:
2
Roe
Roe
Contains more Other +81.5%
Contains more Fats +31.1%
Contains more Carbs +∞%
Equal in Protein - 28.62
Equal in Water - 58.63
Tuna
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 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 Other +81.5%
Contains more Fats +31.1%
Contains more Carbs +∞%
Equal in Protein - 28.62
Equal in Water - 58.63

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Roe
Roe
Contains less Saturated Fat -13.6%
Contains more Polyunsaturated fat +84.6%
Equal in Monounsaturated Fat - 2.129
Tuna
29% 37% 33%
Saturated Fat: 1.612 g
Monounsaturated Fat: 2.053 g
Polyunsaturated fat: 1.844 g
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Contains less Saturated Fat -13.6%
Contains more Polyunsaturated fat +84.6%
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.
Tuna 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 Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Roe Opinion
Net carbs 0g 1.92g Roe
Protein 29.91g 28.62g Tuna
Fats 6.28g 8.23g Roe
Carbs 0g 1.92g Roe
Calories 184kcal 204kcal Roe
Calcium 10mg 28mg Roe
Iron 1.31mg 0.77mg Tuna
Magnesium 64mg 26mg Tuna
Phosphorus 326mg 515mg Roe
Potassium 323mg 283mg Tuna
Sodium 50mg 117mg Tuna
Zinc 0.77mg 1.28mg Roe
Copper 0.11mg 0.128mg Roe
Manganese 0.02mg 0.013mg Tuna
Selenium 46.8µg 51.7µg Roe
Vitamin A 2520IU 303IU Tuna
Vitamin A RAE 757µg 91µg Tuna
Vitamin C 0mg 16.4mg Roe
Vitamin B1 0.278mg 0.277mg Tuna
Vitamin B2 0.306mg 0.949mg Roe
Vitamin B3 10.54mg 2.192mg Tuna
Vitamin B5 1.37mg 1.154mg Tuna
Vitamin B6 0.525mg 0.185mg Tuna
Folate 2µg 92µg Roe
Vitamin B12 10.88µg 11.54µg Roe
Tryptophan 0.335mg 0.375mg Roe
Threonine 1.311mg 1.305mg Tuna
Isoleucine 1.378mg 1.465mg Roe
Leucine 2.431mg 2.509mg Roe
Lysine 2.747mg 2.179mg Tuna
Methionine 0.885mg 0.71mg Tuna
Phenylalanine 1.168mg 1.401mg Roe
Valine 1.541mg 1.676mg Roe
Histidine 0.88mg 0.778mg Tuna
Cholesterol 49mg 479mg Tuna
Saturated Fat 1.612g 1.866g Tuna
Omega-3 - DHA 1.141g 1.747g Roe
Omega-3 - EPA 0.363g 1.26g Roe
Omega-3 - DPA 0.16g 0.105g Tuna
Monounsaturated Fat 2.053g 2.129g Roe
Polyunsaturated fat 1.844g 3.404g Roe

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna 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
171%
Tuna
169%
Roe
Minerals Daily Need Coverage Score
59%
Tuna
68%
Roe

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 67mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 430mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.254g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 27)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $93)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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.
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.