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  6. Roe vs. Mackerel

Roe vs. Mackerel — In-Depth Nutrition Comparison

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The main differences between roe and mackerel

  • Roe is richer in vitamin B2, phosphorus, folate, and vitamin C, yet mackerel is richer in vitamin B12, vitamin B3, vitamin B6, and magnesium.
  • Daily need coverage for vitamin B12 for mackerel is 311% higher.
  • Roe contains 46 times more folate than mackerel. Roe contains 92µg of folate, while mackerel contains 2µg.
  • Mackerel contains less cholesterol.
  • Mackerel has a lower glycemic index than roe.

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

Infographic

Roe vs Mackerel 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 69% 4.5% 35% 59% 31% 26% 119% 11% 2.6% 281%
Contains more CalciumCalcium +86.7%
Contains more CopperCopper +36.2%
Contains more ZincZinc +36.2%
Contains more PhosphorusPhosphorus +85.3%
Contains more MagnesiumMagnesium +273.1%
Contains more PotassiumPotassium +41.7%
Contains more IronIron +103.9%
Contains less SodiumSodium -29.1%
Contains more ManganeseManganese +53.8%
~equal in Selenium ~51.6µg

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
6
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 1.3% 0% 18% 0% 40% 95% 128% 59% 106% 2375% 0% 1.5%
Contains more Vitamin CVitamin C +4000%
Contains more Vitamin AVitamin A +68.5%
Contains more Vitamin B1Vitamin B1 +74.2%
Contains more Vitamin B2Vitamin B2 +130.3%
Contains more Vitamin B5Vitamin B5 +16.6%
Contains more FolateFolate +4500%
Contains more Vitamin B3Vitamin B3 +212.5%
Contains more Vitamin B6Vitamin B6 +148.6%
Contains more Vitamin B12Vitamin B12 +64.6%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Roe Mackerel DV% diff.
Vitamin B12 11.54µg 19µg 311%
Cholesterol 479mg 75mg 135%
Vitamin B2 0.949mg 0.412mg 41%
Phosphorus 515mg 278mg 34%
Vitamin B3 2.192mg 6.85mg 29%
Folate 92µg 2µg 23%
Vitamin B6 0.185mg 0.46mg 21%
Vitamin C 16.4mg 0.4mg 18%
Magnesium 26mg 97mg 17%
Fats 8.23g 17.81g 15%
Monounsaturated fat 2.129g 7.006g 12%
Saturated fat 1.866g 4.176g 11%
Protein 28.62g 23.85g 10%
Iron 0.77mg 1.57mg 10%
Vitamin B1 0.277mg 0.159mg 10%
Polyunsaturated fat 3.404g 4.3g 6%
Copper 0.128mg 0.094mg 4%
Vitamin A 91µg 54µg 4%
Calories 204kcal 262kcal 3%
Potassium 283mg 401mg 3%
Zinc 1.28mg 0.94mg 3%
Vitamin B5 1.154mg 0.99mg 3%
Carbs 1.92g 0g 1%
Calcium 28mg 15mg 1%
Sodium 117mg 83mg 1%
Protein per 100 calories 14g 9.1g N/A
Calories per 10 g protein 71kcal 110kcal N/A
Weight per 100 calories 49g 38g N/A
Unsaturated / Saturated Fat ratio 3 2.7 N/A
Net carbs 1.92g 0g N/A
Manganese 0.013mg 0.02mg 0%
Selenium 51.7µg 51.6µg 0%
Tryptophan 0.375mg 0.267mg 0%
Threonine 1.305mg 1.045mg 0%
Isoleucine 1.465mg 1.099mg 0%
Leucine 2.509mg 1.938mg 0%
Lysine 2.179mg 2.19mg 0%
Methionine 0.71mg 0.706mg 0%
Phenylalanine 1.401mg 0.931mg 0%
Valine 1.676mg 1.228mg 0%
Histidine 0.778mg 0.702mg 0%
Omega-3 - EPA 1.26g 0.504g N/A
Omega-3 - DHA 1.747g 0.699g N/A
Omega-3 - DPA 0.105g 0.106g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more ProteinProtein +20%
Contains more CarbsCarbs +∞%
Contains more FatsFats +116.4%
Contains more OtherOther +95%
~equal in Water ~53.27g

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 4.176 g
Monounsaturated fat: Mono. Fat 7.006 g
Polyunsaturated fat: Poly. Fat 4.3 g
Contains less Sat. FatSaturated fat -55.3%
Contains more Mono. FatMonounsaturated fat +229.1%
Contains more Poly. FatPolyunsaturated fat +26.3%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.