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  6. Roe vs. Tuna salad

Roe vs. Tuna salad — In-Depth Nutrition Comparison

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A recap on the differences between roe and tuna salad

  • Roe is higher in vitamin B12, vitamin B2, phosphorus, protein, folate, vitamin B1, selenium, and vitamin B5, yet tuna salad is higher in vitamin B3.
  • Roe covers your daily vitamin B12 needs 431% more than tuna salad.
  • Roe contains 37 times more cholesterol than tuna salad. While roe contains 479mg of cholesterol, tuna salad contains only 13mg.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Fish, tuna salad.

Infographic

Roe vs Tuna salad infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +36.8%
Contains more CalciumCalcium +64.7%
Contains more PotassiumPotassium +59%
Contains more ZincZinc +128.6%
Contains more PhosphorusPhosphorus +189.3%
Contains less SodiumSodium -70.9%
Contains more SeleniumSelenium +25.5%
Contains more IronIron +29.9%
Contains more CopperCopper +13.3%
Contains more ManganeseManganese +207.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 7.3% 0% 8% 0% 7.8% 16% 126% 16% 19% 150% 0% 6%
Contains more Vitamin CVitamin C +645.5%
Contains more Vitamin AVitamin A +279.2%
Contains more Vitamin B1Vitamin B1 +793.5%
Contains more Vitamin B2Vitamin B2 +1255.7%
Contains more Vitamin B5Vitamin B5 +343.8%
Contains more Vitamin B6Vitamin B6 +128.4%
Contains more Vitamin B12Vitamin B12 +861.7%
Contains more FolateFolate +1050%
Contains more Vitamin B3Vitamin B3 +205.7%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Roe Tuna salad DV% diff.
Vitamin B12 11.54µg 1.2µg 431%
Cholesterol 479mg 13mg 155%
Vitamin B2 0.949mg 0.07mg 68%
Phosphorus 515mg 178mg 48%
Vitamin B3 2.192mg 6.7mg 28%
Protein 28.62g 16.04g 25%
Vitamin B1 0.277mg 0.031mg 21%
Folate 92µg 8µg 21%
Selenium 51.7µg 41.2µg 19%
Vitamin B5 1.154mg 0.26mg 18%
Vitamin C 16.4mg 2.2mg 16%
Sodium 117mg 402mg 12%
Vitamin B6 0.185mg 0.081mg 8%
Zinc 1.28mg 0.56mg 7%
Vitamin A 91µg 24µg 7%
Polyunsaturated fat 3.404g 4.122g 5%
Potassium 283mg 178mg 3%
Iron 0.77mg 1mg 3%
Fats 8.23g 9.26g 2%
Carbs 1.92g 9.41g 2%
Magnesium 26mg 19mg 2%
Copper 0.128mg 0.145mg 2%
Monounsaturated fat 2.129g 2.887g 2%
Calories 204kcal 187kcal 1%
Calcium 28mg 17mg 1%
Manganese 0.013mg 0.04mg 1%
Saturated fat 1.866g 1.544g 1%
Protein per 100 calories 14g 8.6g N/A
Calories per 10 g protein 71kcal 117kcal N/A
Weight per 100 calories 49g 53g N/A
Unsaturated / Saturated Fat ratio 3 4.5 N/A
Net carbs 1.92g 9.41g N/A
Tryptophan 0.375mg 0.18mg 0%
Threonine 1.305mg 0.701mg 0%
Isoleucine 1.465mg 0.739mg 0%
Leucine 2.509mg 1.293mg 0%
Lysine 2.179mg 1.457mg 0%
Methionine 0.71mg 0.47mg 0%
Phenylalanine 1.401mg 0.626mg 0%
Valine 1.676mg 0.824mg 0%
Histidine 0.778mg 0.467mg 0%
Omega-3 (EPA) 1.26g 0.014g N/A
Omega-3 (DHA) 1.747g 0.055g N/A
Omega-3 (DPA) 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
1
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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more ProteinProtein +78.4%
Contains more FatsFats +12.5%
Contains more CarbsCarbs +390.1%
~equal in Water ~63.16g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
0
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -17.3%
Contains more Mono. FatMonounsaturated fat +35.6%
Contains more Poly. FatPolyunsaturated fat +21.1%

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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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.