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Roe vs. Perch — In-Depth Nutrition Comparison

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How are roe and perch different?

  • Roe is richer in vitamin B12, selenium, vitamin B2, phosphorus, folate, vitamin B1, and vitamin C, while perch is higher in manganese.
  • Roe covers your daily need for vitamin B12, 389% more than perch.
  • Roe contains 15 times more folate than perch. Roe contains 92µg of folate, while perch contains 6µg.
  • Perch is lower in saturated fat.
  • Roe has a higher glycemic index (27) than perch (0).

Fish, roe, mixed species, cooked, dry heat and Fish, perch, mixed species, cooked, dry heat types were used in this article.

Infographic

Roe vs Perch 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
2
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%
Perch
Perch
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 30% 44% 64% 39% 110% 10% 117% 88%
Contains more PhosphorusPhosphorus +100.4%
Contains more SeleniumSelenium +221.1%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +264.3%
Contains more PotassiumPotassium +21.6%
Contains more IronIron +50.6%
Contains more CopperCopper +50%
Contains more ZincZinc +11.7%
Contains less SodiumSodium -32.5%
Contains more ManganeseManganese +6823.1%

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
9
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%
Perch
Perch
0
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 5.7% 0% 3.3% 0% 20% 28% 36% 52% 32% 275% 0% 4.5%
Contains more Vitamin CVitamin C +864.7%
Contains more Vitamin AVitamin A +810%
Contains more Vitamin B1Vitamin B1 +246.3%
Contains more Vitamin B2Vitamin B2 +690.8%
Contains more Vitamin B3Vitamin B3 +15.4%
Contains more Vitamin B5Vitamin B5 +32.6%
Contains more Vitamin B6Vitamin B6 +32.1%
Contains more Vitamin B12Vitamin B12 +424.5%
Contains more FolateFolate +1433.3%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Roe Perch DV% diff.
Vitamin B12 11.54µg 2.2µg 389%
Cholesterol 479mg 115mg 121%
Selenium 51.7µg 16.1µg 65%
Vitamin B2 0.949mg 0.12mg 64%
Manganese 0.013mg 0.9mg 39%
Phosphorus 515mg 257mg 37%
Folate 92µg 6µg 22%
Polyunsaturated fat 3.404g 0.472g 20%
Vitamin C 16.4mg 1.7mg 16%
Vitamin B1 0.277mg 0.08mg 16%
Fats 8.23g 1.18g 11%
Vitamin A 91µg 10µg 9%
Protein 28.62g 24.86g 8%
Calcium 28mg 102mg 7%
Copper 0.128mg 0.192mg 7%
Saturated fat 1.866g 0.237g 7%
Vitamin B5 1.154mg 0.87mg 6%
Iron 0.77mg 1.16mg 5%
Monounsaturated fat 2.129g 0.195g 5%
Calories 204kcal 117kcal 4%
Magnesium 26mg 38mg 3%
Vitamin B6 0.185mg 0.14mg 3%
Potassium 283mg 344mg 2%
Sodium 117mg 79mg 2%
Vitamin B3 2.192mg 1.9mg 2%
Carbs 1.92g 0g 1%
Zinc 1.28mg 1.43mg 1%
Protein per 100 calories 14g 21g N/A
Calories per 10 g protein 71kcal 47kcal N/A
Weight per 100 calories 49g 85g N/A
Unsaturated / Saturated Fat ratio 3 2.8 N/A
Net carbs 1.92g 0g N/A
Tryptophan 0.375mg 0.278mg 0%
Threonine 1.305mg 1.09mg 0%
Isoleucine 1.465mg 1.145mg 0%
Leucine 2.509mg 2.02mg 0%
Lysine 2.179mg 2.283mg 0%
Methionine 0.71mg 0.736mg 0%
Phenylalanine 1.401mg 0.97mg 0%
Valine 1.676mg 1.281mg 0%
Histidine 0.778mg 0.732mg 0%
Omega-3 - EPA 1.26g 0.101g N/A
Omega-3 - DHA 1.747g 0.223g N/A
Omega-3 - DPA 0.105g 0.036g 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
Perch
Perch
1
25% 73%
Protein: 24.86 g
Fats: 1.18 g
Carbs: 0 g
Water: 73.25 g
Other: 0.71 g
Contains more ProteinProtein +15.1%
Contains more FatsFats +597.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +266.2%
Contains more WaterWater +24.9%

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
Perch
Perch
1
26% 22% 52%
Saturated fat: Sat. Fat 0.237 g
Monounsaturated fat: Mono. Fat 0.195 g
Polyunsaturated fat: Poly. Fat 0.472 g
Contains more Mono. FatMonounsaturated fat +991.8%
Contains more Poly. FatPolyunsaturated fat +621.2%
Contains less Sat. FatSaturated fat -87.3%

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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. Perch - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173679/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.