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  6. Roe vs. Tilapia

Roe vs. Tilapia — In-Depth Nutrition Comparison

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How are roe and tilapia different?

  • Roe is higher in vitamin B12, vitamin B2, phosphorus, folate, vitamin C, vitamin B1, vitamin B5, and zinc; however, tilapia is richer in vitamin B3.
  • Daily need coverage for vitamin B12 for roe is 403% higher.
  • Tilapia has less cholesterol.
  • Tilapia has a lower glycemic index (0) than roe (27).

Fish, roe, mixed species, cooked, dry heat and Fish, tilapia, cooked, dry heat are the varieties used in this article.

Infographic

Roe vs Tilapia 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% 4.2% 34% 26% 25% 11% 87% 7.3% 4.8% 297%
Contains more CalciumCalcium +100%
Contains more IronIron +11.6%
Contains more CopperCopper +70.7%
Contains more ZincZinc +212.2%
Contains more PhosphorusPhosphorus +152.5%
Contains more MagnesiumMagnesium +30.8%
Contains more PotassiumPotassium +34.3%
Contains less SodiumSodium -52.1%
Contains more ManganeseManganese +184.6%
~equal in Selenium ~54.4µg

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
8
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% 56% 0% 16% 23% 17% 89% 40% 28% 233% 2.3% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +197.8%
Contains more Vitamin B2Vitamin B2 +1200%
Contains more Vitamin B5Vitamin B5 +73.8%
Contains more Vitamin B6Vitamin B6 +50.4%
Contains more Vitamin B12Vitamin B12 +520.4%
Contains more FolateFolate +1433.3%
Contains more Vitamin B3Vitamin B3 +116.5%

All nutrients comparison - raw data values

Nutrient Roe Tilapia DV% diff.
Vitamin B12 11.54µg 1.86µg 403%
Cholesterol 479mg 57mg 141%
Vitamin B2 0.949mg 0.073mg 67%
Phosphorus 515mg 204mg 44%
Folate 92µg 6µg 22%
Vitamin D* 150 IU 19%
Vitamin D 3.7µg 19%
Polyunsaturated fat 3.404g 0.6g 19%
Vitamin C 16.4mg 0mg 18%
Vitamin B3 2.192mg 4.745mg 16%
Vitamin B1 0.277mg 0.093mg 15%
Vitamin A 91µg 0µg 10%
Vitamin B5 1.154mg 0.664mg 10%
Fats 8.23g 2.65g 9%
Choline 51.3mg 9%
Zinc 1.28mg 0.41mg 8%
Copper 0.128mg 0.075mg 6%
Protein 28.62g 26.15g 5%
Vitamin E 0.79mg 5%
Selenium 51.7µg 54.4µg 5%
Vitamin B6 0.185mg 0.123mg 5%
Calories 204kcal 128kcal 4%
Saturated fat 1.866g 0.94g 4%
Potassium 283mg 380mg 3%
Sodium 117mg 56mg 3%
Monounsaturated fat 2.129g 0.955g 3%
Magnesium 26mg 34mg 2%
Carbs 1.92g 0g 1%
Calcium 28mg 14mg 1%
Iron 0.77mg 0.69mg 1%
Manganese 0.013mg 0.037mg 1%
Vitamin K 0.9µg 1%
Protein per 100 calories 14g 20g N/A
Calories per 10 g protein 71kcal 49kcal N/A
Weight per 100 calories 49g 78g N/A
Unsaturated / Saturated Fat ratio 3 1.7 N/A
Net carbs 1.92g 0g N/A
Tryptophan 0.375mg 0.265mg 0%
Threonine 1.305mg 1.156mg 0%
Isoleucine 1.465mg 1.22mg 0%
Leucine 2.509mg 2.04mg 0%
Lysine 2.179mg 2.315mg 0%
Methionine 0.71mg 0.766mg 0%
Phenylalanine 1.401mg 1.05mg 0%
Valine 1.676mg 1.28mg 0%
Histidine 0.778mg 0.585mg 0%
Omega-3 - EPA 1.26g 0.005g N/A
Omega-3 - DHA 1.747g 0.13g N/A
Omega-3 - ALA 0.045g N/A
Omega-3 - DPA 0.105g 0.06g N/A
Omega-6 - Eicosadienoic acid 0.015g 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
26% 3% 71%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more FatsFats +210.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +∞%
Contains more WaterWater +22.1%
~equal in Protein ~26.15g

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
38% 38% 24%
Saturated fat: Sat. Fat 0.94 g
Monounsaturated fat: Mono. Fat 0.955 g
Polyunsaturated fat: Poly. Fat 0.6 g
Contains more Mono. FatMonounsaturated fat +122.9%
Contains more Poly. FatPolyunsaturated fat +467.3%
Contains less Sat. FatSaturated fat -49.6%

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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. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/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.