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Tuna vs. Roe — In-Depth Nutrition Comparison

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How are tuna and roe different?

  • Tuna is richer in vitamin B3, selenium, and vitamin B6, while roe is higher in vitamin B12, vitamin B2, phosphorus, folate, vitamin C, and vitamin B5.
  • Roe covers your daily need for vitamin B12, 383% more than tuna.
  • Tuna contains 10 times more vitamin B3 than roe. Tuna contains 22.07mg of vitamin B3, while roe contains 2.192mg.
  • Tuna is lower in cholesterol.
  • Roe has a higher glycemic index (27) than tuna (0).

Fish, tuna, yellowfin, fresh, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat types were used in this article.

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
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Roe
Roe
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +61.5%
Contains more PotassiumPotassium +86.2%
Contains more IronIron +19.5%
Contains less SodiumSodium -53.8%
Contains more SeleniumSelenium +109.3%
Contains more CalciumCalcium +600%
Contains more CopperCopper +197.7%
Contains more ZincZinc +184.4%
Contains more PhosphorusPhosphorus +54.7%
~equal in Manganese ~0.013mg

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 30% 7.3% 5.8% 34% 32% 414% 20% 240% 294% 0.25% 1.5%
Roe
Roe
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 55% 0% 30% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +906.8%
Contains more Vitamin B6Vitamin B6 +461.1%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +313.6%
Contains more Vitamin B1Vitamin B1 +106.7%
Contains more Vitamin B2Vitamin B2 +592.7%
Contains more Vitamin B5Vitamin B5 +245.5%
Contains more Vitamin B12Vitamin B12 +391.1%
Contains more FolateFolate +4500%

All nutrients comparison - raw data values

Nutrient Tuna Roe DV% diff.
Vitamin B12 2.35µg 11.54µg 383%
Cholesterol 47mg 479mg 144%
Vitamin B3 22.07mg 2.192mg 124%
Selenium 108.2µg 51.7µg 103%
Vitamin B6 1.038mg 0.185mg 66%
Vitamin B2 0.137mg 0.949mg 62%
Phosphorus 333mg 515mg 26%
Folate 2µg 92µg 23%
Polyunsaturated fat 0.175g 3.404g 22%
Vitamin C 0mg 16.4mg 18%
Vitamin B5 0.334mg 1.154mg 16%
Choline 77.6mg 14%
Fats 0.59g 8.23g 12%
Vitamin B1 0.134mg 0.277mg 12%
Vitamin D* 82 IU 10%
Vitamin D 2µg 10%
Copper 0.043mg 0.128mg 9%
Zinc 0.45mg 1.28mg 8%
Vitamin A 22µg 91µg 8%
Saturated fat 0.205g 1.866g 8%
Potassium 527mg 283mg 7%
Monounsaturated fat 0.138g 2.129g 5%
Calories 130kcal 204kcal 4%
Magnesium 42mg 26mg 4%
Sodium 54mg 117mg 3%
Calcium 4mg 28mg 2%
Iron 0.92mg 0.77mg 2%
Vitamin E 0.29mg 2%
Protein 29.15g 28.62g 1%
Carbs 0g 1.92g 1%
Protein per 100 calories 22g 14g N/A
Calories per 10 g protein 45kcal 71kcal N/A
Weight per 100 calories 77g 49g N/A
Unsaturated / Saturated Fat ratio 1.5 3 N/A
Net carbs 0g 1.92g N/A
Manganese 0.013mg 0.013mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.02g N/A
Tryptophan 0.313mg 0.375mg 0%
Threonine 1.224mg 1.305mg 0%
Isoleucine 1.287mg 1.465mg 0%
Leucine 2.27mg 2.509mg 0%
Lysine 2.565mg 2.179mg 0%
Methionine 0.827mg 0.71mg 0%
Phenylalanine 1.091mg 1.401mg 0%
Valine 1.438mg 1.676mg 0%
Histidine 0.822mg 0.778mg 0%
Omega-3 - EPA 0.015g 1.26g N/A
Omega-3 - DHA 0.105g 1.747g N/A
Omega-3 - DPA 0.005g 0.105g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Roe
Roe
3
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 WaterWater +17.7%
Contains more FatsFats +1294.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +103.1%
~equal in Protein ~28.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Roe
Roe
2
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains less Sat. FatSaturated fat -89%
Contains more Mono. FatMonounsaturated fat +1442.8%
Contains more Poly. FatPolyunsaturated fat +1845.1%

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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/172006/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.