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Roe vs. Sunfish — In-Depth Nutrition Comparison

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A recap on the differences between roe and sunfish

  • Roe is higher in vitamin B12, vitamin B2, selenium, phosphorus, folate, vitamin C, and vitamin B1, yet sunfish is higher in manganese and copper.
  • Roe covers your daily vitamin B12 needs 385% more than sunfish.
  • Roe contains 16 times more vitamin C than sunfish. While roe contains 16.4mg of vitamin C, sunfish contains only 1mg.
  • The amount of cholesterol in sunfish is lower.
  • The glycemic index of sunfish is lower.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Fish, sunfish, pumpkin seed, cooked, dry heat.

Infographic

Roe vs Sunfish 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Contains more PhosphorusPhosphorus +122.9%
Contains more SeleniumSelenium +219.1%
Contains more MagnesiumMagnesium +46.2%
Contains more CalciumCalcium +267.9%
Contains more PotassiumPotassium +58.7%
Contains more IronIron +100%
Contains more CopperCopper +200.8%
Contains more ZincZinc +55.5%
Contains less SodiumSodium -12%
Contains more ManganeseManganese +6800%

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%
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 3.3% 0% 5.7% 0% 23% 20% 27% 52% 32% 289% 0% 13%
Contains more Vitamin CVitamin C +1540%
Contains more Vitamin AVitamin A +435.3%
Contains more Vitamin B1Vitamin B1 +201.1%
Contains more Vitamin B2Vitamin B2 +1016.5%
Contains more Vitamin B3Vitamin B3 +49.9%
Contains more Vitamin B5Vitamin B5 +33.4%
Contains more Vitamin B6Vitamin B6 +34.1%
Contains more Vitamin B12Vitamin B12 +399.6%
Contains more FolateFolate +441.2%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Roe Sunfish DV% diff.
Vitamin B12 11.54µg 2.31µg 385%
Cholesterol 479mg 86mg 131%
Vitamin B2 0.949mg 0.085mg 66%
Selenium 51.7µg 16.2µg 65%
Phosphorus 515mg 231mg 41%
Manganese 0.013mg 0.897mg 38%
Copper 0.128mg 0.385mg 29%
Polyunsaturated fat 3.404g 0.315g 21%
Folate 92µg 17µg 19%
Vitamin C 16.4mg 1mg 17%
Vitamin B1 0.277mg 0.092mg 15%
Fats 8.23g 0.9g 11%
Iron 0.77mg 1.54mg 10%
Protein 28.62g 24.87g 8%
Calcium 28mg 103mg 8%
Vitamin A 91µg 17µg 8%
Saturated fat 1.866g 0.178g 8%
Zinc 1.28mg 1.99mg 6%
Vitamin B5 1.154mg 0.865mg 6%
Calories 204kcal 114kcal 5%
Potassium 283mg 449mg 5%
Vitamin B3 2.192mg 1.462mg 5%
Monounsaturated fat 2.129g 0.15g 5%
Vitamin B6 0.185mg 0.138mg 4%
Magnesium 26mg 38mg 3%
Carbs 1.92g 0g 1%
Sodium 117mg 103mg 1%
Protein per 100 calories 14g 22g N/A
Calories per 10 g protein 71kcal 46kcal N/A
Weight per 100 calories 49g 88g N/A
Unsaturated / Saturated Fat ratio 3 2.6 N/A
Net carbs 1.92g 0g N/A
Tryptophan 0.375mg 0.279mg 0%
Threonine 1.305mg 1.09mg 0%
Isoleucine 1.465mg 1.146mg 0%
Leucine 2.509mg 2.022mg 0%
Lysine 2.179mg 2.284mg 0%
Methionine 0.71mg 0.736mg 0%
Phenylalanine 1.401mg 0.971mg 0%
Valine 1.676mg 1.281mg 0%
Histidine 0.778mg 0.732mg 0%
Omega-3 - EPA 1.26g 0.047g N/A
Omega-3 - DHA 1.747g 0.092g N/A
Omega-3 - DPA 0.105g 0.042g 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
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more ProteinProtein +15.1%
Contains more FatsFats +814.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +409.8%
Contains more WaterWater +25.7%

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
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Contains more Mono. FatMonounsaturated fat +1319.3%
Contains more Poly. FatPolyunsaturated fat +980.6%
Contains less Sat. FatSaturated fat -90.5%

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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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.