Roe vs. Turbot — In-Depth Nutrition Comparison

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How are roe and turbot different?

Roe is higher in vitamin B12, vitamin B2, phosphorus, folate, vitamin B1, vitamin C, vitamin B5, and zinc; however, turbot is richer in magnesium.
Daily need coverage for vitamin B12 for roe is 375% higher.
Roe contains 10 times more folate than turbot. While roe contains 92µg of folate, turbot contains only 9µg.
Turbot has less cholesterol.
Turbot has a lower glycemic index (0) than roe (27).

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

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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

Turbot

Contains more CalciumCalcium	+21.7%
Contains more IronIron	+67.4%
Contains more CopperCopper	+172.3%
Contains more ZincZinc	+357.1%
Contains more PhosphorusPhosphorus	+212.1%
Contains less SodiumSodium	-39.1%

Contains more MagnesiumMagnesium	+150%
Contains more ManganeseManganese	+69.2%

~equal in Potassium ~305mg

~equal in Selenium ~46.8µg

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

Turbot

Contains more Vitamin CVitamin C	+864.7%
Contains more Vitamin AVitamin A	+658.3%
Contains more Vitamin B1Vitamin B1	+264.5%
Contains more Vitamin B2Vitamin B2	+878.4%
Contains more Vitamin B5Vitamin B5	+75.4%
Contains more Vitamin B12Vitamin B12	+354.3%
Contains more FolateFolate	+922.2%

Contains more Vitamin B3Vitamin B3	+22.2%
Contains more Vitamin B6Vitamin B6	+30.8%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	11.54µg	2.54µg	375%
Cholesterol	479mg	62mg	139%
Vitamin B2	0.949mg	0.097mg	66%
Phosphorus	515mg	165mg	50%
Polyunsaturated fat	3.404g		23%
Folate	92µg	9µg	21%
Vitamin B1	0.277mg	0.076mg	17%
Protein	28.62g	20.58g	16%
Vitamin C	16.4mg	1.7mg	16%
Vitamin B5	1.154mg	0.658mg	10%
Magnesium	26mg	65mg	9%
Copper	0.128mg	0.047mg	9%
Zinc	1.28mg	0.28mg	9%
Vitamin A	91µg	12µg	9%
Selenium	51.7µg	46.8µg	9%
Saturated fat	1.866g		8%
Fats	8.23g	3.78g	7%
Monounsaturated fat	2.129g		5%
Calories	204kcal	122kcal	4%
Iron	0.77mg	0.46mg	4%
Vitamin B6	0.185mg	0.242mg	4%
Sodium	117mg	192mg	3%
Vitamin B3	2.192mg	2.679mg	3%
Carbs	1.92g	0g	1%
Calcium	28mg	23mg	1%
Potassium	283mg	305mg	1%
Protein per 100 calories	14g	17g	N/A
Calories per 10 g protein	71kcal	59kcal	N/A
Weight per 100 calories	49g	82g	N/A
Unsaturated / Saturated Fat ratio	3		N/A
Net carbs	1.92g	0g	N/A
Manganese	0.013mg	0.022mg	0%
Tryptophan	0.375mg	0.23mg	0%
Threonine	1.305mg	0.902mg	0%
Isoleucine	1.465mg	0.948mg	0%
Leucine	2.509mg	1.672mg	0%
Lysine	2.179mg	1.89mg	0%
Methionine	0.71mg	0.609mg	0%
Phenylalanine	1.401mg	0.803mg	0%
Valine	1.676mg	1.06mg	0%
Histidine	0.778mg	0.606mg	0%
Omega-3 - EPA	1.26g		N/A
Omega-3 - DHA	1.747g		N/A
Omega-3 - DPA	0.105g		N/A