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Roe vs. Caviar — In-Depth Nutrition Comparison

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How are roe and caviar different?

  • Roe is higher in vitamin B2 and phosphorus; however, caviar is richer in vitamin B12, iron, magnesium, vitamin B5, selenium, and calcium.
  • Daily need coverage for vitamin B12 for caviar is 353% higher.
  • Roe contains 2 times more vitamin B2 than caviar. While roe contains 0.949mg of vitamin B2, caviar contains only 0.62mg.
  • Roe has less cholesterol.
  • Caviar has a lower glycemic index (0) than roe (27).

Fish, roe, mixed species, cooked, dry heat and Fish, caviar, black, and red, granular are the varieties used in this article.

Infographic

Roe vs Caviar 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.
Roe
Roe
5
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%
Caviar
Caviar
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Contains more PotassiumPotassium +56.4%
Contains more CopperCopper +16.4%
Contains more ZincZinc +34.7%
Contains more PhosphorusPhosphorus +44.7%
Contains less SodiumSodium -92.2%
Contains more MagnesiumMagnesium +1053.8%
Contains more CalciumCalcium +882.1%
Contains more IronIron +1442.9%
Contains more ManganeseManganese +284.6%
Contains more SeleniumSelenium +26.7%

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.
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%
Caviar
Caviar
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 0% 44% 90% 38% 48% 143% 2.3% 210% 74% 2500% 1.5% 38%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +45.8%
Contains more Vitamin B2Vitamin B2 +53.1%
Contains more Vitamin B3Vitamin B3 +1726.7%
Contains more FolateFolate +84%
Contains more Vitamin AVitamin A +197.8%
Contains more Vitamin B5Vitamin B5 +203.3%
Contains more Vitamin B6Vitamin B6 +73%
Contains more Vitamin B12Vitamin B12 +73.3%

All nutrients comparison - raw data values

Nutrient Roe Caviar DV% diff.
Vitamin B12 11.54µg 20µg 353%
Iron 0.77mg 11.88mg 139%
Choline 490.9mg 89%
Magnesium 26mg 300mg 65%
Sodium 117mg 1500mg 60%
Vitamin B5 1.154mg 3.5mg 47%
Cholesterol 479mg 588mg 36%
Polyunsaturated fat 3.404g 7.405g 27%
Calcium 28mg 275mg 25%
Selenium 51.7µg 65.5µg 25%
Vitamin B2 0.949mg 0.62mg 25%
Phosphorus 515mg 356mg 23%
Vitamin A 91µg 271µg 20%
Vitamin C 16.4mg 0mg 18%
Fats 8.23g 17.9g 15%
Vitamin D* 117 IU 15%
Vitamin D 2.9µg 15%
Vitamin E 1.89mg 13%
Vitamin B3 2.192mg 0.12mg 13%
Folate 92µg 50µg 11%
Vitamin B6 0.185mg 0.32mg 10%
Saturated fat 1.866g 4.06g 10%
Protein 28.62g 24.6g 8%
Vitamin B1 0.277mg 0.19mg 7%
Monounsaturated fat 2.129g 4.631g 6%
Calories 204kcal 264kcal 3%
Potassium 283mg 181mg 3%
Zinc 1.28mg 0.95mg 3%
Copper 0.128mg 0.11mg 2%
Manganese 0.013mg 0.05mg 2%
Carbs 1.92g 4g 1%
Vitamin K 0.6µg 1%
Protein per 100 calories 14g 9.3g N/A
Calories per 10 g protein 71kcal 107kcal N/A
Weight per 100 calories 49g 38g N/A
Unsaturated / Saturated Fat ratio 3 3 N/A
Net carbs 1.92g 4g N/A
Tryptophan 0.375mg 0.323mg 0%
Threonine 1.305mg 1.263mg 0%
Isoleucine 1.465mg 1.035mg 0%
Leucine 2.509mg 2.133mg 0%
Lysine 2.179mg 1.834mg 0%
Methionine 0.71mg 0.646mg 0%
Phenylalanine 1.401mg 1.071mg 0%
Valine 1.676mg 1.263mg 0%
Histidine 0.778mg 0.649mg 0%
Omega-3 - EPA 1.26g 2.741g N/A
Omega-3 - DHA 1.747g 3.8g N/A
Omega-3 - DPA 0.105g 0.229g 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
Caviar
Caviar
3
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Contains more ProteinProtein +16.3%
Contains more WaterWater +23.4%
Contains more FatsFats +117.5%
Contains more CarbsCarbs +108.3%
Contains more OtherOther +130.8%

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
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Contains less Sat. FatSaturated fat -54%
Contains more Mono. FatMonounsaturated fat +117.5%
Contains more Poly. FatPolyunsaturated fat +117.5%

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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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.