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  6. Roe vs. Mackerel

Roe vs. Mackerel — In-Depth Nutrition Comparison

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What are the differences between roe and mackerel?

  • Roe is higher in vitamin B2, phosphorus, vitamin B1, folate, and vitamin C, yet mackerel is higher in selenium and vitamin B12.
  • Mackerel's daily need coverage for sodium is 188% more.
  • The amount of cholesterol in mackerel is lower.
  • The glycemic index of mackerel is lower.

We used Fish, roe, mixed species, cooked, dry heat and Fish, mackerel, salted types in this article.

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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 20% 46% 53% 33% 30% 109% 580% 0% 400%
Contains more CopperCopper +28%
Contains more ZincZinc +16.4%
Contains more PhosphorusPhosphorus +102.8%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +130.8%
Contains more CalciumCalcium +135.7%
Contains more PotassiumPotassium +83.7%
Contains more IronIron +81.8%
Contains more SeleniumSelenium +42%

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 0% 378% 16% 48% 5% 44% 62% 0% 95% 1500% 20% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +93.6%
Contains more Vitamin B1Vitamin B1 +1285%
Contains more Vitamin B2Vitamin B2 +399.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +513.3%
Contains more Vitamin B3Vitamin B3 +50.5%
Contains more Vitamin B6Vitamin B6 +121.6%
~equal in Vitamin B12 ~12µg

All nutrients comparison - raw data values

Nutrient Roe Mackerel DV% diff.
Sodium 117mg 4450mg 188%
Cholesterol 479mg 95mg 128%
Vitamin D* 1006 IU 126%
Vitamin D 25.2µg 126%
Vitamin B2 0.949mg 0.19mg 58%
Selenium 51.7µg 73.4µg 39%
Phosphorus 515mg 254mg 37%
Fats 8.23g 25.1g 26%
Saturated fat 1.866g 7.148g 24%
Vitamin B5 1.154mg 23%
Vitamin B1 0.277mg 0.02mg 21%
Protein 28.62g 18.5g 20%
Vitamin B12 11.54µg 12µg 19%
Folate 92µg 15µg 19%
Polyunsaturated fat 3.404g 6.21g 19%
Vitamin C 16.4mg 0mg 18%
Choline 101.6mg 18%
Vitamin B6 0.185mg 0.41mg 17%
Vitamin E 2.38mg 16%
Monounsaturated fat 2.129g 8.32g 15%
Magnesium 26mg 60mg 8%
Iron 0.77mg 1.4mg 8%
Potassium 283mg 520mg 7%
Vitamin B3 2.192mg 3.3mg 7%
Vitamin K 7.8µg 7%
Calories 204kcal 305kcal 5%
Vitamin A 91µg 47µg 5%
Calcium 28mg 66mg 4%
Copper 0.128mg 0.1mg 3%
Zinc 1.28mg 1.1mg 2%
Carbs 1.92g 0g 1%
Manganese 0.013mg 1%
Protein per 100 calories 14g 6.1g N/A
Calories per 10 g protein 71kcal 165kcal N/A
Weight per 100 calories 49g 33g N/A
Unsaturated / Saturated Fat ratio 3 2 N/A
Net carbs 1.92g 0g N/A
Tryptophan 0.375mg 0%
Threonine 1.305mg 0%
Isoleucine 1.465mg 0%
Leucine 2.509mg 0%
Lysine 2.179mg 0%
Methionine 0.71mg 0%
Phenylalanine 1.401mg 0%
Valine 1.676mg 0%
Histidine 0.778mg 0%
Omega-3 - EPA 1.26g 1.619g N/A
Omega-3 - DHA 1.747g 2.965g N/A
Omega-3 - DPA 0.105g 0.391g 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
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Contains more ProteinProtein +54.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +36.3%
Contains more FatsFats +205%
Contains more OtherOther +415.4%

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
33% 38% 29%
Saturated fat: Sat. Fat 7.148 g
Monounsaturated fat: Mono. Fat 8.32 g
Polyunsaturated fat: Poly. Fat 6.21 g
Contains less Sat. FatSaturated fat -73.9%
Contains more Mono. FatMonounsaturated fat +290.8%
Contains more Poly. FatPolyunsaturated fat +82.4%

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/168149/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.