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  6. Oysters vs. Roe

Oysters vs. Roe — In-Depth Nutrition Comparison

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What are the main differences between oysters and roe?

  • Oysters is richer in zinc, copper, vitamin B12, iron, and manganese, while roe is higher in vitamin B2, phosphorus, selenium, and vitamin B1.
  • Oysters's daily need coverage for zinc is 703% higher.
  • Roe has 45 times less manganese than oysters. Oysters has 0.591mg of manganese, while roe has 0.013mg.
  • Oysters is lower in cholesterol.
  • Roe has a higher glycemic index (27) than oysters (0).

We used Mollusks, oyster, eastern, wild, cooked, moist heat and Fish, roe, mixed species, cooked, dry heat types in this comparison.

Infographic

Oysters 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 35% 12% 345% 1902% 2144% 83% 22% 77% 215%
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 +34.6%
Contains more CalciumCalcium +314.3%
Contains more IronIron +1096.1%
Contains more CopperCopper +4358.6%
Contains more ZincZinc +6040.6%
Contains more ManganeseManganese +4446.2%
Contains more PotassiumPotassium +103.6%
Contains more PhosphorusPhosphorus +165.5%
Contains less SodiumSodium -29.5%
Contains more SeleniumSelenium +30.9%

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.
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% 0% 8.7% 34% 9% 42% 35% 27% 14% 2188% 5% 11%
Roe
Roe
8
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 EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +51.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +250%
Contains more Vitamin B1Vitamin B1 +669.4%
Contains more Vitamin B2Vitamin B2 +427.2%
Contains more Vitamin B3Vitamin B3 +18.5%
Contains more Vitamin B5Vitamin B5 +158.2%
Contains more Vitamin B6Vitamin B6 +203.3%
Contains more FolateFolate +557.1%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Oysters Roe DV% diff.
Zinc 78.6mg 1.28mg 703%
Copper 5.707mg 0.128mg 620%
Vitamin B12 17.5µg 11.54µg 248%
Cholesterol 79mg 479mg 133%
Iron 9.21mg 0.77mg 106%
Vitamin B2 0.18mg 0.949mg 59%
Phosphorus 194mg 515mg 46%
Protein 11.42g 28.62g 34%
Manganese 0.591mg 0.013mg 25%
Choline 130mg 24%
Selenium 39.5µg 51.7µg 22%
Vitamin B1 0.036mg 0.277mg 20%
Folate 14µg 92µg 20%
Vitamin C 0mg 16.4mg 18%
Polyunsaturated fat 1.056g 3.404g 16%
Vitamin B5 0.447mg 1.154mg 14%
Vitamin E 1.7mg 11%
Vitamin B6 0.061mg 0.185mg 10%
Calcium 116mg 28mg 9%
Fats 3.42g 8.23g 7%
Vitamin A 26µg 91µg 7%
Calories 102kcal 204kcal 5%
Potassium 139mg 283mg 4%
Saturated fat 0.948g 1.866g 4%
Monounsaturated fat 0.506g 2.129g 4%
Magnesium 35mg 26mg 2%
Sodium 166mg 117mg 2%
Vitamin B3 1.85mg 2.192mg 2%
Vitamin K 2µg 2%
Carbs 5.45g 1.92g 1%
Protein per 100 calories 11g 14g N/A
Calories per 10 g protein 89kcal 71kcal N/A
Weight per 100 calories 98g 49g N/A
Unsaturated / Saturated Fat ratio 1.6 3 N/A
Net carbs 5.45g 1.92g N/A
Vitamin D* 2 IU 0%
Sugar 1.23g N/A
Starch 0.9g 0%
Trans fat 0.068g N/A
Tryptophan 0.138mg 0.375mg 0%
Threonine 0.046mg 1.305mg 0%
Isoleucine 0.459mg 1.465mg 0%
Leucine 0.716mg 2.509mg 0%
Lysine 0.762mg 2.179mg 0%
Methionine 0.257mg 0.71mg 0%
Phenylalanine 0.413mg 1.401mg 0%
Valine 0.523mg 1.676mg 0%
Histidine 0.22mg 0.778mg 0%
Omega-3 - EPA 0.353g 1.26g N/A
Omega-3 - DHA 0.271g 1.747g N/A
Omega-3 - ALA 0.163g N/A
Omega-3 - DPA 0.02g 0.105g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.061g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 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 CarbsCarbs +183.9%
Contains more WaterWater +33.4%
Contains more ProteinProtein +150.6%
Contains more FatsFats +140.6%
Contains more OtherOther +71.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 20% 42%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.506 g
Polyunsaturated fat: Poly. Fat 1.056 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 -49.2%
Contains more Mono. FatMonounsaturated fat +320.8%
Contains more Poly. FatPolyunsaturated fat +222.3%

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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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.