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  6. Roe vs. Abalone

Roe vs. Abalone — In-Depth Nutrition Comparison

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Summary of differences between roe and abalone

  • Roe has more vitamin B12, vitamin B2, phosphorus, protein, folate, and vitamin C; however, abalone is higher in iron and vitamin B5.
  • Roe covers your daily need for vitamin B12 452% more than abalone.
  • Roe has 9 times more vitamin C than abalone. While roe has 16.4mg of vitamin C, abalone has only 1.8mg.
  • Abalone has less cholesterol.

These are the specific foods used in this comparison Fish, roe, mixed species, cooked, dry heat and Mollusks, abalone, mixed species, cooked, fried.

Infographic

Roe vs Abalone infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Roe
Roe
3
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 40% 11% 25% 143% 76% 26% 93% 77% 9.1% 283%
Contains more ZincZinc +34.7%
Contains more PhosphorusPhosphorus +137.3%
Contains less SodiumSodium -80.2%
Contains more MagnesiumMagnesium +115.4%
Contains more CalciumCalcium +32.1%
Contains more IronIron +393.5%
Contains more CopperCopper +78.1%
Contains more ManganeseManganese +438.5%
~equal in Potassium ~284mg
~equal in Selenium ~51.8µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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%
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 6% 0% 0.67% 0% 55% 30% 36% 172% 35% 86% 0% 11%
Contains more Vitamin CVitamin C +811.1%
Contains more Vitamin AVitamin A +4450%
Contains more Vitamin B1Vitamin B1 +25.9%
Contains more Vitamin B2Vitamin B2 +630%
Contains more Vitamin B3Vitamin B3 +15.4%
Contains more Vitamin B6Vitamin B6 +23.3%
Contains more Vitamin B12Vitamin B12 +1572.5%
Contains more FolateFolate +557.1%
Contains more Vitamin B5Vitamin B5 +148.7%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Roe Abalone DV% diff.
Vitamin B12 11.54µg 0.69µg 452%
Cholesterol 479mg 94mg 128%
Vitamin B2 0.949mg 0.13mg 63%
Phosphorus 515mg 217mg 43%
Iron 0.77mg 3.8mg 38%
Vitamin B5 1.154mg 2.87mg 34%
Sodium 117mg 591mg 21%
Folate 92µg 14µg 20%
Protein 28.62g 19.63g 18%
Vitamin C 16.4mg 1.8mg 16%
Polyunsaturated fat 3.404g 1.676g 12%
Copper 0.128mg 0.228mg 11%
Vitamin A 91µg 2µg 10%
Magnesium 26mg 56mg 7%
Vitamin B1 0.277mg 0.22mg 5%
Carbs 1.92g 11.05g 3%
Zinc 1.28mg 0.95mg 3%
Vitamin B6 0.185mg 0.15mg 3%
Fats 8.23g 6.78g 2%
Manganese 0.013mg 0.07mg 2%
Vitamin B3 2.192mg 1.9mg 2%
Monounsaturated fat 2.129g 2.741g 2%
Calories 204kcal 189kcal 1%
Calcium 28mg 37mg 1%
Saturated fat 1.866g 1.646g 1%
Protein per 100 calories 14g 10g N/A
Calories per 10 g protein 71kcal 96kcal N/A
Weight per 100 calories 49g 53g N/A
Unsaturated / Saturated Fat ratio 3 2.7 N/A
Net carbs 1.92g 11.05g N/A
Potassium 283mg 284mg 0%
Selenium 51.7µg 51.8µg 0%
Tryptophan 0.375mg 0.224mg 0%
Threonine 1.305mg 0.838mg 0%
Isoleucine 1.465mg 0.854mg 0%
Leucine 2.509mg 1.386mg 0%
Lysine 2.179mg 1.433mg 0%
Methionine 0.71mg 0.441mg 0%
Phenylalanine 1.401mg 0.715mg 0%
Valine 1.676mg 0.86mg 0%
Histidine 0.778mg 0.378mg 0%
Omega-3 (EPA) 1.26g 0.054g N/A
Omega-3 (DHA) 1.747g N/A
Omega-3 (DPA) 0.105g 0.046g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
2
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
20% 7% 11% 60% 2%
Protein: 19.63 g
Fats: 6.78 g
Carbs: 11.05 g
Water: 60.1 g
Other: 2.44 g
Contains more ProteinProtein +45.8%
Contains more FatsFats +21.4%
Contains more CarbsCarbs +475.5%
~equal in Water ~60.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
27% 45% 28%
Saturated fat: Sat. Fat 1.646 g
Monounsaturated fat: Mono. Fat 2.741 g
Polyunsaturated fat: Poly. Fat 1.676 g
Contains more Poly. FatPolyunsaturated fat +103.1%
Contains less Sat. FatSaturated fat -11.8%
Contains more Mono. FatMonounsaturated fat +28.7%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Abalone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174213/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.