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Sunfish vs. Roe — In-Depth Nutrition Comparison

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A recap on the differences between sunfish and roe

  • Sunfish is higher in manganese and copper, yet roe is higher in vitamin B12, vitamin B2, selenium, phosphorus, folate, vitamin C, and vitamin B1.
  • Roe covers your daily vitamin B12 needs 385% more than sunfish.
  • Sunfish contains 69 times more manganese than roe. While sunfish contains 0.897mg of manganese, roe contains only 0.013mg.
  • The amount of cholesterol in sunfish is lower.
  • The glycemic index of sunfish is lower.

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

Infographic

Sunfish vs Roe 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.
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%
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%
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%
Contains more PhosphorusPhosphorus +122.9%
Contains more SeleniumSelenium +219.1%

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
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
Contains more WaterWater +25.7%
Contains more ProteinProtein +15.1%
Contains more FatsFats +814.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +409.8%

Fat Type Comparison

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

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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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/nutrients
  2. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.