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  6. Roe vs. Rockfish

Roe vs. Rockfish — In-Depth Nutrition Comparison

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How are roe and rockfish different?

  • Roe is richer in vitamin B12, vitamin B2, phosphorus, vitamin B1, folate, vitamin C, vitamin B5, and copper, while rockfish is higher in selenium.
  • Roe covers your daily need for vitamin B12, 415% more than rockfish.
  • Rockfish is lower in cholesterol.
  • Roe has a higher glycemic index (27) than rockfish (0).

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

Infographic

Roe vs Rockfish 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 24% 5.1% 41% 14% 14% 12% 106% 12% 1.7% 416%
Contains more CalciumCalcium +64.7%
Contains more IronIron +113.9%
Contains more CopperCopper +212.2%
Contains more ZincZinc +197.7%
Contains more PhosphorusPhosphorus +107.7%
Contains more MagnesiumMagnesium +26.9%
Contains more PotassiumPotassium +65%
Contains less SodiumSodium -23.9%
Contains more SeleniumSelenium +47.4%
~equal in Manganese ~0.013mg

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
7
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% 69% 1.7% 8.8% 6.8% 52% 54% 24% 56% 199% 0% 7.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1720%
Contains more Vitamin B1Vitamin B1 +925.9%
Contains more Vitamin B2Vitamin B2 +319.9%
Contains more Vitamin B5Vitamin B5 +185.6%
Contains more Vitamin B12Vitamin B12 +625.8%
Contains more FolateFolate +820%
Contains more Vitamin B3Vitamin B3 +32.2%
Contains more Vitamin B6Vitamin B6 +30.3%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Roe Rockfish DV% diff.
Vitamin B12 11.54µg 1.59µg 415%
Cholesterol 479mg 61mg 139%
Vitamin B2 0.949mg 0.226mg 56%
Selenium 51.7µg 76.2µg 45%
Phosphorus 515mg 248mg 38%
Vitamin D* 183 IU 23%
Vitamin D 4.6µg 23%
Vitamin B1 0.277mg 0.027mg 21%
Folate 92µg 10µg 21%
Polyunsaturated fat 3.404g 0.485g 19%
Vitamin C 16.4mg 0mg 18%
Vitamin B5 1.154mg 0.404mg 15%
Choline 78.7mg 14%
Protein 28.62g 22.23g 13%
Fats 8.23g 1.62g 10%
Copper 0.128mg 0.041mg 10%
Vitamin A 91µg 5µg 10%
Zinc 1.28mg 0.43mg 8%
Saturated fat 1.866g 0.42g 7%
Calories 204kcal 109kcal 5%
Potassium 283mg 467mg 5%
Iron 0.77mg 0.36mg 5%
Vitamin B3 2.192mg 2.897mg 4%
Vitamin B6 0.185mg 0.241mg 4%
Monounsaturated fat 2.129g 0.466g 4%
Vitamin E 0.44mg 3%
Magnesium 26mg 33mg 2%
Carbs 1.92g 0g 1%
Calcium 28mg 17mg 1%
Sodium 117mg 89mg 1%
Protein per 100 calories 14g 20g N/A
Calories per 10 g protein 71kcal 49kcal N/A
Weight per 100 calories 49g 92g N/A
Unsaturated / Saturated Fat ratio 3 2.3 N/A
Net carbs 1.92g 0g N/A
Manganese 0.013mg 0.013mg 0%
Trans fat 0.025g N/A
Tryptophan 0.375mg 0.296mg 0%
Threonine 1.305mg 1.014mg 0%
Isoleucine 1.465mg 1.06mg 0%
Leucine 2.509mg 1.835mg 0%
Lysine 2.179mg 2.188mg 0%
Methionine 0.71mg 0.707mg 0%
Phenylalanine 1.401mg 0.935mg 0%
Valine 1.676mg 1.106mg 0%
Histidine 0.778mg 0.502mg 0%
Omega-3 - EPA 1.26g 0.107g N/A
Omega-3 - DHA 1.747g 0.238g N/A
Omega-3 - DPA 0.105g 0.027g N/A
Omega-6 - Eicosadienoic acid 0.005g 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% 75%
Protein: 22.23 g
Fats: 1.62 g
Carbs: 0 g
Water: 74.67 g
Other: 1.48 g
Contains more ProteinProtein +28.7%
Contains more FatsFats +408%
Contains more CarbsCarbs +∞%
Contains more OtherOther +75.7%
Contains more WaterWater +27.4%

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
31% 34% 35%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.466 g
Polyunsaturated fat: Poly. Fat 0.485 g
Contains more Mono. FatMonounsaturated fat +356.9%
Contains more Poly. FatPolyunsaturated fat +601.9%
Contains less Sat. FatSaturated fat -77.5%

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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. Rockfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175131/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.