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Turbot vs. Roe — In-Depth Nutrition Comparison

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How are turbot and roe different?

  • Turbot is higher in magnesium; however, roe is richer in vitamin B12, vitamin B2, phosphorus, folate, vitamin B1, vitamin C, vitamin B5, and zinc.
  • Daily need coverage for vitamin B12 for roe is 375% higher.
  • Turbot contains 3 times more magnesium than roe. While turbot contains 65mg of magnesium, roe contains only 26mg.
  • Turbot has less cholesterol.
  • Turbot has a lower glycemic index (0) than roe (27).

Fish, turbot, european, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat are the varieties used in this article.

Infographic

Turbot vs Roe infographic
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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.
Turbot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 6.9% 27% 17% 16% 7.6% 71% 25% 2.9% 255%
Roe
Roe
7
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 +150%
Contains more ManganeseManganese +69.2%
Contains more CalciumCalcium +21.7%
Contains more IronIron +67.4%
Contains more CopperCopper +172.3%
Contains more ZincZinc +357.1%
Contains more PhosphorusPhosphorus +212.1%
Contains less SodiumSodium -39.1%
Contains more SeleniumSelenium +10.5%
~equal in Potassium ~283mg

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.
Turbot
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 5.7% 4% 0% 0% 19% 22% 50% 39% 56% 318% 0% 6.8% 0%
Roe
Roe
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin B3Vitamin B3 +22.2%
Contains more Vitamin B6Vitamin B6 +30.8%
Contains more Vitamin CVitamin C +864.7%
Contains more Vitamin AVitamin A +658.3%
Contains more Vitamin B1Vitamin B1 +264.5%
Contains more Vitamin B2Vitamin B2 +878.4%
Contains more Vitamin B5Vitamin B5 +75.4%
Contains more Vitamin B12Vitamin B12 +354.3%
Contains more FolateFolate +922.2%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Turbot Roe DV% diff.
Vitamin B12 2.54µg 11.54µg 375%
Cholesterol 62mg 479mg 139%
Vitamin B2 0.097mg 0.949mg 66%
Phosphorus 165mg 515mg 50%
Polyunsaturated fat 3.404g 23%
Folate 9µg 92µg 21%
Vitamin B1 0.076mg 0.277mg 17%
Protein 20.58g 28.62g 16%
Vitamin C 1.7mg 16.4mg 16%
Vitamin B5 0.658mg 1.154mg 10%
Magnesium 65mg 26mg 9%
Copper 0.047mg 0.128mg 9%
Zinc 0.28mg 1.28mg 9%
Vitamin A 12µg 91µg 9%
Selenium 46.8µg 51.7µg 9%
Saturated fat 1.866g 8%
Fats 3.78g 8.23g 7%
Monounsaturated fat 2.129g 5%
Calories 122kcal 204kcal 4%
Vitamin B6 0.242mg 0.185mg 4%
Iron 0.46mg 0.77mg 4%
Vitamin B3 2.679mg 2.192mg 3%
Sodium 192mg 117mg 3%
Potassium 305mg 283mg 1%
Calcium 23mg 28mg 1%
Carbs 0g 1.92g 1%
Net carbs 0g 1.92g N/A
Manganese 0.022mg 0.013mg 0%
Tryptophan 0.23mg 0.375mg 0%
Threonine 0.902mg 1.305mg 0%
Isoleucine 0.948mg 1.465mg 0%
Leucine 1.672mg 2.509mg 0%
Lysine 1.89mg 2.179mg 0%
Methionine 0.609mg 0.71mg 0%
Phenylalanine 0.803mg 1.401mg 0%
Valine 1.06mg 1.676mg 0%
Histidine 0.606mg 0.778mg 0%
Omega-3 - EPA 1.26g N/A
Omega-3 - DHA 1.747g N/A
Omega-3 - DPA 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Turbot
2
21% 4% 70% 5%
Protein: 20.58 g
Fats: 3.78 g
Carbs: 0 g
Water: 70.45 g
Other: 5.19 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 +20.2%
Contains more OtherOther +99.6%
Contains more ProteinProtein +39.1%
Contains more FatsFats +117.7%
Contains more CarbsCarbs +∞%

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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. Turbot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174245/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.