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  6. Tilapia vs. Roe

Tilapia vs. Roe — In-Depth Nutrition Comparison

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How are tilapia and roe different?

  • Tilapia is higher in vitamin B3; however, roe is richer in vitamin B12, vitamin B2, phosphorus, folate, vitamin C, vitamin B1, vitamin B5, and zinc.
  • Daily need coverage for vitamin B12 for roe is 403% higher.
  • Tilapia contains 2 times more vitamin B3 than roe. While tilapia contains 4.745mg of vitamin B3, roe contains only 2.192mg.
  • Tilapia has less cholesterol.
  • Tilapia has a lower glycemic index (0) than roe (27).

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

Infographic

Tilapia vs Roe infographic
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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.
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%
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%
Contains more MagnesiumMagnesium +30.8%
Contains more PotassiumPotassium +34.3%
Contains less SodiumSodium -52.1%
Contains more ManganeseManganese +184.6%
Contains more CalciumCalcium +100%
Contains more IronIron +11.6%
Contains more CopperCopper +70.7%
Contains more ZincZinc +212.2%
Contains more PhosphorusPhosphorus +152.5%
~equal in Selenium ~51.7µg

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 0% 56% 0% 16% 23% 17% 89% 40% 28% 233% 2.3% 4.5%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +116.5%
Contains more Vitamin KVitamin K +∞%
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%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 3% 71%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 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 +22.1%
Contains more FatsFats +210.6%
Contains more CarbsCarbs +∞%
Contains more OtherOther +∞%
~equal in Protein ~28.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 38% 24%
Saturated fat: Sat. Fat 0.94 g
Monounsaturated fat: Mono. Fat 0.955 g
Polyunsaturated fat: Poly. Fat 0.6 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 -49.6%
Contains more Mono. FatMonounsaturated fat +122.9%
Contains more Poly. FatPolyunsaturated fat +467.3%

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