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  6. Flatfish vs. Roe

Flatfish vs. Roe — In-Depth Nutrition Comparison

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What are the main differences between flatfish and roe?

  • Roe has more vitamin B12, vitamin B2, selenium, phosphorus, folate, vitamin B1, vitamin B5, vitamin C, and copper than flatfish.
  • Roe's daily need coverage for vitamin B12 is 426% higher.
  • Flatfish is lower in cholesterol.
  • Roe has a higher glycemic index (27) than flatfish (0).

We used Fish, flatfish (flounder and sole species), cooked, dry heat and Fish, roe, mixed species, cooked, dry heat types in this comparison.

Infographic

Flatfish 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 16% 7.5% 17% 8.6% 7.7% 11% 132% 47% 2.2% 178%
Roe
Roe
9
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 ManganeseManganese +30.8%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +12%
Contains more PotassiumPotassium +43.7%
Contains more IronIron +234.8%
Contains more CopperCopper +456.5%
Contains more ZincZinc +228.2%
Contains more PhosphorusPhosphorus +66.7%
Contains less SodiumSodium -67.8%
Contains more SeleniumSelenium +58.6%

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 0% 53% 4% 15% 6.5% 5.8% 24% 14% 27% 164% 0.25% 4.5%
Roe
Roe
9
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 KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +658.3%
Contains more Vitamin B1Vitamin B1 +965.4%
Contains more Vitamin B2Vitamin B2 +3696%
Contains more Vitamin B3Vitamin B3 +71.5%
Contains more Vitamin B5Vitamin B5 +408.4%
Contains more Vitamin B6Vitamin B6 +60.9%
Contains more Vitamin B12Vitamin B12 +780.9%
Contains more FolateFolate +1433.3%

All nutrients comparison - raw data values

Nutrient Flatfish Roe DV% diff.
Vitamin B12 1.31µg 11.54µg 426%
Cholesterol 56mg 479mg 141%
Vitamin B2 0.025mg 0.949mg 71%
Selenium 32.6µg 51.7µg 35%
Phosphorus 309mg 515mg 29%
Protein 15.24g 28.62g 27%
Folate 6µg 92µg 22%
Vitamin B1 0.026mg 0.277mg 21%
Polyunsaturated fat 0.459g 3.404g 20%
Vitamin B5 0.227mg 1.154mg 19%
Vitamin C 0mg 16.4mg 18%
Vitamin D 3.5µg 18%
Vitamin D* 139 IU 17%
Choline 79.9mg 15%
Copper 0.023mg 0.128mg 12%
Sodium 363mg 117mg 11%
Fats 2.37g 8.23g 9%
Vitamin A 12µg 91µg 9%
Zinc 0.39mg 1.28mg 8%
Iron 0.23mg 0.77mg 7%
Calories 86kcal 204kcal 6%
Vitamin B3 1.278mg 2.192mg 6%
Saturated fat 0.542g 1.866g 6%
Vitamin E 0.77mg 5%
Vitamin B6 0.115mg 0.185mg 5%
Monounsaturated fat 0.657g 2.129g 4%
Potassium 197mg 283mg 3%
Carbs 0g 1.92g 1%
Magnesium 22mg 26mg 1%
Protein per 100 calories 18g 14g N/A
Calories per 10 g protein 56kcal 71kcal N/A
Weight per 100 calories 116g 49g N/A
Unsaturated / Saturated Fat ratio 2.1 3 N/A
Net carbs 0g 1.92g N/A
Calcium 25mg 28mg 0%
Manganese 0.017mg 0.013mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.014g N/A
Tryptophan 0.197mg 0.375mg 0%
Threonine 0.719mg 1.305mg 0%
Isoleucine 0.754mg 1.465mg 0%
Leucine 1.335mg 2.509mg 0%
Lysine 1.561mg 2.179mg 0%
Methionine 0.56mg 0.71mg 0%
Phenylalanine 0.624mg 1.401mg 0%
Valine 0.8mg 1.676mg 0%
Histidine 0.374mg 0.778mg 0%
Omega-3 - EPA 0.168g 1.26g N/A
Omega-3 - DHA 0.132g 1.747g N/A
Omega-3 - DPA 0.034g 0.105g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Roe
Roe
4
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 +38.3%
Contains more ProteinProtein +87.8%
Contains more FatsFats +247.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +103.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 40% 28%
Saturated fat: Sat. Fat 0.542 g
Monounsaturated fat: Mono. Fat 0.657 g
Polyunsaturated fat: Poly. Fat 0.459 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 -71%
Contains more Mono. FatMonounsaturated fat +224%
Contains more Poly. FatPolyunsaturated fat +641.6%

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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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.