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Salmon vs. Roe — In-Depth Nutrition Comparison

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The main differences between salmon and roe

  • Salmon is richer in vitamin B3 and vitamin B6, yet roe is richer in vitamin B12, vitamin B2, phosphorus, selenium, folate, vitamin C, and copper.
  • Daily need coverage for vitamin B12 for roe is 364% higher.
  • Salmon contains 4 times more vitamin B3 than roe. Salmon contains 8.045mg of vitamin B3, while roe contains 2.192mg.
  • Salmon contains less cholesterol.
  • Salmon has a lower glycemic index than roe.

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

Infographic

Salmon 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.
Salmon
Salmon
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Roe
Roe
6
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 +15.4%
Contains more PotassiumPotassium +35.7%
Contains less SodiumSodium -47.9%
Contains more ManganeseManganese +23.1%
Contains more CalciumCalcium +86.7%
Contains more IronIron +126.5%
Contains more CopperCopper +161.2%
Contains more ZincZinc +197.7%
Contains more PhosphorusPhosphorus +104.4%
Contains more SeleniumSelenium +24.9%

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.
Salmon
Salmon
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 12% 197% 23% 23% 85% 31% 151% 89% 149% 350% 0.25% 26%
Roe
Roe
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 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 B1Vitamin B1 +22.7%
Contains more Vitamin B3Vitamin B3 +267%
Contains more Vitamin B5Vitamin B5 +27.8%
Contains more Vitamin B6Vitamin B6 +249.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +343.2%
Contains more Vitamin AVitamin A +31.9%
Contains more Vitamin B2Vitamin B2 +603%
Contains more Vitamin B12Vitamin B12 +312.1%
Contains more FolateFolate +170.6%

All nutrients comparison - raw data values

Nutrient Salmon Roe DV% diff.
Vitamin B12 2.8µg 11.54µg 364%
Cholesterol 63mg 479mg 139%
Vitamin D* 526 IU 66%
Vitamin D 13.1µg 66%
Vitamin B2 0.135mg 0.949mg 63%
Phosphorus 252mg 515mg 38%
Vitamin B3 8.045mg 2.192mg 37%
Vitamin B6 0.647mg 0.185mg 36%
Selenium 41.4µg 51.7µg 19%
Choline 90.5mg 16%
Folate 34µg 92µg 15%
Vitamin C 3.7mg 16.4mg 14%
Protein 22.1g 28.62g 13%
Copper 0.049mg 0.128mg 9%
Zinc 0.43mg 1.28mg 8%
Vitamin E 1.14mg 8%
Polyunsaturated fat 4.553g 3.404g 8%
Fats 12.35g 8.23g 6%
Vitamin B5 1.475mg 1.154mg 6%
Iron 0.34mg 0.77mg 5%
Vitamin B1 0.34mg 0.277mg 5%
Monounsaturated fat 4.181g 2.129g 5%
Potassium 384mg 283mg 3%
Sodium 61mg 117mg 2%
Vitamin A 69µg 91µg 2%
Saturated fat 2.397g 1.866g 2%
Carbs 0g 1.92g 1%
Magnesium 30mg 26mg 1%
Calcium 15mg 28mg 1%
Calories 206kcal 204kcal 0%
Protein per 100 calories 11g 14g N/A
Calories per 10 g protein 93kcal 71kcal N/A
Weight per 100 calories 49g 49g N/A
Unsaturated / Saturated Fat ratio 3.6 3 N/A
Net carbs 0g 1.92g N/A
Manganese 0.016mg 0.013mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.248mg 0.375mg 0%
Threonine 0.969mg 1.305mg 0%
Isoleucine 1.018mg 1.465mg 0%
Leucine 1.796mg 2.509mg 0%
Lysine 2.03mg 2.179mg 0%
Methionine 0.654mg 0.71mg 0%
Phenylalanine 0.863mg 1.401mg 0%
Valine 1.139mg 1.676mg 0%
Histidine 0.651mg 0.778mg 0%
Omega-3 - EPA 0.69g 1.26g N/A
Omega-3 - DHA 1.457g 1.747g N/A
Omega-3 - DPA 0.17g 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 +50.1%
Contains more ProteinProtein +29.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +225%
~equal in Water ~58.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 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 +96.4%
Contains more Poly. FatPolyunsaturated fat +33.8%
Contains less Sat. FatSaturated fat -22.2%

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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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.