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  6. Mackerel vs. Roe

Mackerel vs. Roe — In-Depth Nutrition Comparison

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The main differences between mackerel and roe

  • Mackerel is richer in vitamin B12, vitamin B3, vitamin B6, and magnesium, yet roe is richer in vitamin B2, phosphorus, folate, and vitamin C.
  • Daily need coverage for vitamin B12 for mackerel is 311% higher.
  • Mackerel contains 4 times more magnesium than roe. Mackerel contains 97mg of magnesium, while roe contains 26mg.
  • Roe contains less saturated fat.
  • Mackerel has a lower glycemic index than roe.

Food types used in this article are Fish, mackerel, Atlantic, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat.

Infographic

Mackerel 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
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 +273.1%
Contains more PotassiumPotassium +41.7%
Contains more IronIron +103.9%
Contains less SodiumSodium -29.1%
Contains more ManganeseManganese +53.8%
Contains more CalciumCalcium +86.7%
Contains more CopperCopper +36.2%
Contains more ZincZinc +36.2%
Contains more PhosphorusPhosphorus +85.3%
~equal in Selenium ~51.7µg

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.
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 1.3% 0% 18% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5%
Roe
Roe
6
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 B3Vitamin B3 +212.5%
Contains more Vitamin B6Vitamin B6 +148.6%
Contains more Vitamin B12Vitamin B12 +64.6%
Contains more Vitamin CVitamin C +4000%
Contains more Vitamin AVitamin A +68.5%
Contains more Vitamin B1Vitamin B1 +74.2%
Contains more Vitamin B2Vitamin B2 +130.3%
Contains more Vitamin B5Vitamin B5 +16.6%
Contains more FolateFolate +4500%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mackerel Roe DV% diff.
Vitamin B12 19µg 11.54µg 311%
Cholesterol 75mg 479mg 135%
Vitamin B2 0.412mg 0.949mg 41%
Phosphorus 278mg 515mg 34%
Vitamin B3 6.85mg 2.192mg 29%
Folate 2µg 92µg 23%
Vitamin B6 0.46mg 0.185mg 21%
Vitamin C 0.4mg 16.4mg 18%
Magnesium 97mg 26mg 17%
Fats 17.81g 8.23g 15%
Monounsaturated fat 7.006g 2.129g 12%
Saturated fat 4.176g 1.866g 11%
Protein 23.85g 28.62g 10%
Iron 1.57mg 0.77mg 10%
Vitamin B1 0.159mg 0.277mg 10%
Polyunsaturated fat 4.3g 3.404g 6%
Copper 0.094mg 0.128mg 4%
Vitamin A 54µg 91µg 4%
Calories 262kcal 204kcal 3%
Potassium 401mg 283mg 3%
Zinc 0.94mg 1.28mg 3%
Vitamin B5 0.99mg 1.154mg 3%
Carbs 0g 1.92g 1%
Calcium 15mg 28mg 1%
Sodium 83mg 117mg 1%
Protein per 100 calories 9.1g 14g N/A
Calories per 10 g protein 110kcal 71kcal N/A
Weight per 100 calories 38g 49g N/A
Unsaturated / Saturated Fat ratio 2.7 3 N/A
Net carbs 0g 1.92g N/A
Manganese 0.02mg 0.013mg 0%
Selenium 51.6µg 51.7µg 0%
Tryptophan 0.267mg 0.375mg 0%
Threonine 1.045mg 1.305mg 0%
Isoleucine 1.099mg 1.465mg 0%
Leucine 1.938mg 2.509mg 0%
Lysine 2.19mg 2.179mg 0%
Methionine 0.706mg 0.71mg 0%
Phenylalanine 0.931mg 1.401mg 0%
Valine 1.228mg 1.676mg 0%
Histidine 0.702mg 0.778mg 0%
Omega-3 - EPA 0.504g 1.26g N/A
Omega-3 - DHA 0.699g 1.747g N/A
Omega-3 - DPA 0.106g 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 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 FatsFats +116.4%
Contains more OtherOther +95%
Contains more ProteinProtein +20%
Contains more CarbsCarbs +∞%
Contains more WaterWater +10.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 45% 28%
Saturated fat: Sat. Fat 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Roe
Roe
1
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 more Mono. FatMonounsaturated fat +229.1%
Contains more Poly. FatPolyunsaturated fat +26.3%
Contains less Sat. FatSaturated fat -55.3%

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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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.