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.
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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
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Iron
+70.1%
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Magnesium
+146.2%
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Potassium
+14.1%
Contains
less
Sodium
-57.3%
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Manganese
+53.8%
Contains
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Calcium
+180%
Contains
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Phosphorus
+58%
Contains
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Zinc
+66.2%
Contains
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Copper
+16.4%
Contains
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Selenium
+10.5%
Contains
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Iron
+70.1%
Contains
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Magnesium
+146.2%
Contains
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Potassium
+14.1%
Contains
less
Sodium
-57.3%
Contains
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Manganese
+53.8%
Contains
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Calcium
+180%
Contains
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Phosphorus
+58%
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Zinc
+66.2%
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Copper
+16.4%
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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.
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Contains
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Vitamin A
+731.7%
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Vitamin B3
+380.8%
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Vitamin B5
+18.7%
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Vitamin B6
+183.8%
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Vitamin C
+∞%
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Vitamin B2
+210.1%
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Folate
+4500%
Equal in Vitamin B1 - 0.277
Equal in Vitamin B12 - 11.54
Contains
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Vitamin A
+731.7%
Contains
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Vitamin B3
+380.8%
Contains
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Vitamin B5
+18.7%
Contains
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Vitamin B6
+183.8%
Contains
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Vitamin C
+∞%
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Vitamin B2
+210.1%
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Folate
+4500%
Equal in Vitamin B1 - 0.277
Equal in Vitamin B12 - 11.54
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Other
+81.5%
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Fats
+31.1%
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Carbs
+∞%
Equal in Protein - 28.62
Equal in Water - 58.63
Contains
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Other
+81.5%
Contains
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Fats
+31.1%
Contains
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Carbs
+∞%
Equal in Protein - 28.62
Equal in Water - 58.63
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-13.6%
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Polyunsaturated fat
+84.6%
Equal in Monounsaturated Fat - 2.129
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Saturated Fat
-13.6%
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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.
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Lower in Sodium |
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Lower in Cholesterol |
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Lower in Saturated Fat |
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Lower in Glycemic Index |
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Lower in price |
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Lower in Sugar | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | ![]() |
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Opinion |
Net carbs | 0g | 1.92g |
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Protein | 29.91g | 28.62g |
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Fats | 6.28g | 8.23g |
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Carbs | 0g | 1.92g |
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Calories | 184kcal | 204kcal |
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Calcium | 10mg | 28mg |
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Iron | 1.31mg | 0.77mg |
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Magnesium | 64mg | 26mg |
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Phosphorus | 326mg | 515mg |
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Potassium | 323mg | 283mg |
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Sodium | 50mg | 117mg |
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Zinc | 0.77mg | 1.28mg |
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Copper | 0.11mg | 0.128mg |
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Manganese | 0.02mg | 0.013mg |
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Selenium | 46.8µg | 51.7µg |
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Vitamin A | 2520IU | 303IU |
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Vitamin A RAE | 757µg | 91µg |
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Vitamin C | 0mg | 16.4mg |
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Vitamin B1 | 0.278mg | 0.277mg |
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Vitamin B2 | 0.306mg | 0.949mg |
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Vitamin B3 | 10.54mg | 2.192mg |
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Vitamin B5 | 1.37mg | 1.154mg |
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Vitamin B6 | 0.525mg | 0.185mg |
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Folate | 2µg | 92µg |
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Vitamin B12 | 10.88µg | 11.54µg |
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Tryptophan | 0.335mg | 0.375mg |
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Threonine | 1.311mg | 1.305mg |
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Isoleucine | 1.378mg | 1.465mg |
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Leucine | 2.431mg | 2.509mg |
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Lysine | 2.747mg | 2.179mg |
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Methionine | 0.885mg | 0.71mg |
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Phenylalanine | 1.168mg | 1.401mg |
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Valine | 1.541mg | 1.676mg |
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Histidine | 0.88mg | 0.778mg |
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Cholesterol | 49mg | 479mg |
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Saturated Fat | 1.612g | 1.866g |
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Omega-3 - DHA | 1.141g | 1.747g |
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Omega-3 - EPA | 0.363g | 1.26g |
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Omega-3 - DPA | 0.16g | 0.105g |
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Monounsaturated Fat | 2.053g | 2.129g |
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Polyunsaturated fat | 1.844g | 3.404g |
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Which food is preferable for your diet?


is better in case of low diet
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Low Fats diet |
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Low Carbs diet |
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Low Calories diet |
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Low Glycemic Index diet |
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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%

169%

Minerals Daily Need Coverage Score
59%

68%

Comparison summary
Which food contains less Sodium?

Tuna contains less Sodium (difference - 67mg)
Which food is lower in Cholesterol?

Tuna is lower in Cholesterol (difference - 430mg)
Which food is lower in Saturated Fat?

Tuna is lower in Saturated Fat (difference - 0.254g)
Which food is lower in glycemic index?

Tuna is lower in glycemic index (difference - 27)
Which food is cheaper?

Tuna is cheaper (difference - $93)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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?
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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.