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  6. Roe vs. Fish, salmon, sockeye, raw

Roe vs. Fish, salmon, sockeye, raw — In-Depth Nutrition Comparison

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Important differences between roe and fish, salmon, sockeye, raw

  • Roe has more vitamin B12, vitamin B2, selenium, phosphorus, folate, vitamin C, and vitamin B1; however, fish, salmon, sockeye, raw has more vitamin B6 and vitamin B3.
  • Roe's daily need coverage for vitamin B12 is 285% more.
  • Fish, salmon, sockeye, raw is lower in cholesterol.

The food varieties used in the comparison are Fish, roe, mixed species, cooked, dry heat and Fish, salmon, sockeye, raw.

Infographic

Roe vs Fish, salmon, sockeye, raw 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
7
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% 2.7% 32% 16% 21% 13% 110% 10% 1.4% 163%
Contains more CalciumCalcium +211.1%
Contains more IronIron +79.1%
Contains more CopperCopper +100%
Contains more ZincZinc +178.3%
Contains more PhosphorusPhosphorus +100.4%
Contains more ManganeseManganese +18.2%
Contains more SeleniumSelenium +73.5%
Contains more MagnesiumMagnesium +15.4%
Contains more PotassiumPotassium +29.7%
Contains less SodiumSodium -33.3%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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% 16% 17% 212% 33% 48% 160% 64% 169% 586% 0.25% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +85.7%
Contains more Vitamin B1Vitamin B1 +109.8%
Contains more Vitamin B2Vitamin B2 +358.5%
Contains more Vitamin B12Vitamin B12 +146.1%
Contains more FolateFolate +1433.3%
Contains more Vitamin B3Vitamin B3 +288.1%
Contains more Vitamin B6Vitamin B6 +295.1%
~equal in Vitamin B5 ~1.07mg

All nutrients comparison - raw data values

Nutrient Roe Fish, salmon, sockeye, raw DV% diff.
Vitamin B12 11.54µg 4.69µg 285%
Cholesterol 479mg 51mg 143%
Vitamin D 14.1µg 71%
Vitamin D 563 IU 70%
Vitamin B2 0.949mg 0.207mg 57%
Vitamin B6 0.185mg 0.731mg 42%
Selenium 51.7µg 29.8µg 40%
Vitamin B3 2.192mg 8.507mg 39%
Phosphorus 515mg 257mg 37%
Folate 92µg 6µg 22%
Vitamin C 16.4mg 0mg 18%
Choline 94.6mg 17%
Polyunsaturated fat 3.404g 1.115g 15%
Protein 28.62g 22.25g 13%
Vitamin B1 0.277mg 0.132mg 12%
Copper 0.128mg 0.064mg 7%
Zinc 1.28mg 0.46mg 7%
Vitamin E 0.83mg 6%
Fats 8.23g 4.69g 5%
Vitamin A 91µg 49µg 5%
Saturated fat 1.866g 0.814g 5%
Calories 204kcal 131kcal 4%
Iron 0.77mg 0.43mg 4%
Calcium 28mg 9mg 2%
Potassium 283mg 367mg 2%
Sodium 117mg 78mg 2%
Vitamin B5 1.154mg 1.07mg 2%
Monounsaturated fat 2.129g 1.371g 2%
Carbs 1.92g 0g 1%
Magnesium 26mg 30mg 1%
Net carbs 1.92g 0g N/A
Manganese 0.013mg 0.011mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.019g N/A
Tryptophan 0.375mg 0.282mg 0%
Threonine 1.305mg 1.048mg 0%
Isoleucine 1.465mg 1.07mg 0%
Leucine 2.509mg 1.837mg 0%
Lysine 2.179mg 2.163mg 0%
Methionine 0.71mg 0.721mg 0%
Phenylalanine 1.401mg 0.913mg 0%
Valine 1.676mg 1.228mg 0%
Histidine 0.778mg 0.597mg 0%
Omega-3 - EPA 1.26g 0.251g N/A
Omega-3 - DHA 1.747g 0.471g N/A
Omega-3 - ALA 0.047g N/A
Omega-3 - DPA 0.105g 0.079g N/A
Omega-3 - Eicosatrienoic acid 0.009g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.016g N/A
Omega-6 - Linoleic acid 0.151g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
4
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
22% 5% 73%
Protein: 22.25 g
Fats: 4.69 g
Carbs: 0 g
Water: 72.54 g
Other: 0.52 g
Contains more ProteinProtein +28.6%
Contains more FatsFats +75.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +400%
Contains more WaterWater +23.7%

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
25% 42% 34%
Saturated fat: Sat. Fat 0.814 g
Monounsaturated fat: Mono. Fat 1.371 g
Polyunsaturated fat: Poly. Fat 1.115 g
Contains more Mono. FatMonounsaturated fat +55.3%
Contains more Poly. FatPolyunsaturated fat +205.3%
Contains less Sat. FatSaturated fat -56.4%

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. Fish, salmon, sockeye, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173691/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.