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  6. Roe vs. Salmon raw

Roe vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between roe and salmon raw

  • Roe has more vitamin B12, phosphorus, vitamin B2, selenium, protein, vitamin C, and folate; however, salmon raw is higher in vitamin B6 and vitamin B3.
  • Roe covers your daily need for vitamin B12 348% more than salmon raw.
  • Salmon raw has less cholesterol.
  • The glycemic index of roe is higher.

These are the specific foods used in this comparison Fish, roe, mixed species, cooked, dry heat and Fish, salmon, Atlantic, wild, raw.

Infographic

Roe vs Salmon raw 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
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more CalciumCalcium +133.3%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +157.5%
Contains more SeleniumSelenium +41.6%
Contains more MagnesiumMagnesium +11.5%
Contains more PotassiumPotassium +73.1%
Contains more CopperCopper +95.3%
Contains less SodiumSodium -62.4%
Contains more ManganeseManganese +23.1%
~equal in Iron ~0.8mg

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
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% 0% 4% 0% 57% 88% 147% 100% 189% 398% 0% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +658.3%
Contains more Vitamin B1Vitamin B1 +22.6%
Contains more Vitamin B2Vitamin B2 +149.7%
Contains more Vitamin B12Vitamin B12 +262.9%
Contains more FolateFolate +268%
Contains more Vitamin B3Vitamin B3 +258.6%
Contains more Vitamin B5Vitamin B5 +44.2%
Contains more Vitamin B6Vitamin B6 +342.2%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Roe Salmon raw DV% diff.
Vitamin B12 11.54µg 3.18µg 348%
Cholesterol 479mg 55mg 141%
Vitamin B6 0.185mg 0.818mg 49%
Phosphorus 515mg 200mg 45%
Vitamin B2 0.949mg 0.38mg 44%
Vitamin B3 2.192mg 7.86mg 35%
Selenium 51.7µg 36.5µg 28%
Protein 28.62g 19.84g 18%
Vitamin C 16.4mg 0mg 18%
Folate 92µg 25µg 17%
Copper 0.128mg 0.25mg 14%
Vitamin B5 1.154mg 1.664mg 10%
Vitamin A 91µg 12µg 9%
Potassium 283mg 490mg 6%
Zinc 1.28mg 0.64mg 6%
Polyunsaturated fat 3.404g 2.539g 6%
Vitamin B1 0.277mg 0.226mg 4%
Saturated fat 1.866g 0.981g 4%
Calories 204kcal 142kcal 3%
Fats 8.23g 6.34g 3%
Sodium 117mg 44mg 3%
Calcium 28mg 12mg 2%
Carbs 1.92g 0g 1%
Magnesium 26mg 29mg 1%
Protein per 100 calories 14g 14g N/A
Calories per 10 g protein 71kcal 72kcal N/A
Weight per 100 calories 49g 70g N/A
Unsaturated / Saturated Fat ratio 3 4.7 N/A
Net carbs 1.92g 0g N/A
Iron 0.77mg 0.8mg 0%
Manganese 0.013mg 0.016mg 0%
Monounsaturated fat 2.129g 2.103g 0%
Tryptophan 0.375mg 0.222mg 0%
Threonine 1.305mg 0.87mg 0%
Isoleucine 1.465mg 0.914mg 0%
Leucine 2.509mg 1.613mg 0%
Lysine 2.179mg 1.822mg 0%
Methionine 0.71mg 0.587mg 0%
Phenylalanine 1.401mg 0.775mg 0%
Valine 1.676mg 1.022mg 0%
Histidine 0.778mg 0.584mg 0%
Omega-3 (EPA) 1.26g 0.321g N/A
Omega-3 (DHA) 1.747g 1.115g N/A
Omega-3 (DPA) 0.105g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more ProteinProtein +44.3%
Contains more FatsFats +29.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +16.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Poly. FatPolyunsaturated fat +34.1%
Contains less Sat. FatSaturated fat -47.4%
~equal in Monounsaturated fat ~2.103g

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.