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  6. Trout vs. Roe

Trout vs. Roe — In-Depth Nutrition Comparison

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How are trout and roe different?

  • Trout is richer in vitamin B3, vitamin B5, and vitamin B6, while roe is higher in vitamin B12, vitamin B2, selenium, phosphorus, folate, and vitamin C.
  • Roe covers your daily need for vitamin B12, 310% more than trout.
  • Trout contains 3 times more vitamin B3 than roe. Trout contains 6.646mg of vitamin B3, while roe contains 2.192mg.
  • Trout is lower in cholesterol.
  • Roe has a higher glycemic index (27) than trout (0).

Fish, trout, rainbow, farmed, cooked, dry heat and Fish, roe, mixed species, cooked, dry heat types were used in this article.

Infographic

Trout 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.
Trout
Trout
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 9% 40% 14% 18% 15% 116% 8% 1.7% 153%
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 +15.4%
Contains more PotassiumPotassium +59%
Contains less SodiumSodium -47.9%
Contains more IronIron +113.9%
Contains more CopperCopper +132.7%
Contains more ZincZinc +137%
Contains more PhosphorusPhosphorus +90.7%
Contains more SeleniumSelenium +84%
~equal in Calcium ~28mg
~equal in Manganese ~0.013mg

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.
Trout
Trout
6
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 9.7% 285% 33% 56% 36% 25% 125% 119% 89% 514% 0.25% 9%
Roe
Roe
5
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 +203.2%
Contains more Vitamin B5Vitamin B5 +72.4%
Contains more Vitamin B6Vitamin B6 +108.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +465.5%
Contains more Vitamin B1Vitamin B1 +93.7%
Contains more Vitamin B2Vitamin B2 +786.9%
Contains more Vitamin B12Vitamin B12 +180.8%
Contains more FolateFolate +666.7%
~equal in Vitamin A ~91µg

All nutrients comparison - raw data values

Nutrient Trout Roe DV% diff.
Vitamin B12 4.11µg 11.54µg 310%
Cholesterol 70mg 479mg 136%
Vitamin D* 759 IU 95%
Vitamin D 19µg 95%
Vitamin B2 0.107mg 0.949mg 65%
Selenium 28.1µg 51.7µg 43%
Phosphorus 270mg 515mg 35%
Vitamin B3 6.646mg 2.192mg 28%
Folate 12µg 92µg 20%
Vitamin E 2.79mg 19%
Vitamin B5 1.99mg 1.154mg 17%
Vitamin C 2.9mg 16.4mg 15%
Vitamin B6 0.386mg 0.185mg 15%
Choline 77.6mg 14%
Vitamin B1 0.143mg 0.277mg 11%
Polyunsaturated fat 1.799g 3.404g 11%
Protein 23.8g 28.62g 10%
Copper 0.055mg 0.128mg 8%
Zinc 0.54mg 1.28mg 7%
Potassium 450mg 283mg 5%
Iron 0.36mg 0.77mg 5%
Calories 168kcal 204kcal 2%
Sodium 61mg 117mg 2%
Fats 7.38g 8.23g 1%
Carbs 0g 1.92g 1%
Magnesium 30mg 26mg 1%
Vitamin A 100µg 91µg 1%
Saturated fat 1.651g 1.866g 1%
Monounsaturated fat 2.363g 2.129g 1%
Protein per 100 calories 14g 14g N/A
Calories per 10 g protein 71kcal 71kcal N/A
Weight per 100 calories 60g 49g N/A
Unsaturated / Saturated Fat ratio 2.5 3 N/A
Net carbs 0g 1.92g N/A
Calcium 30mg 28mg 0%
Manganese 0.013mg 0.013mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.279mg 0.375mg 0%
Threonine 1.092mg 1.305mg 0%
Isoleucine 1.148mg 1.465mg 0%
Leucine 2.025mg 2.509mg 0%
Lysine 2.287mg 2.179mg 0%
Methionine 0.738mg 0.71mg 0%
Phenylalanine 0.973mg 1.401mg 0%
Valine 1.283mg 1.676mg 0%
Histidine 0.733mg 0.778mg 0%
Omega-3 - EPA 0.259g 1.26g N/A
Omega-3 - DHA 0.616g 1.747g N/A
Omega-3 - DPA 0.109g 0.105g N/A
Omega-6 - Eicosadienoic acid 0.047g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Trout
Trout
1
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 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 +17.2%
Contains more ProteinProtein +20.3%
Contains more FatsFats +11.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +2500%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Trout
Trout
2
28% 41% 31%
Saturated fat: Sat. Fat 1.651 g
Monounsaturated fat: Mono. Fat 2.363 g
Polyunsaturated fat: Poly. Fat 1.799 g
Roe
Roe
1
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 -11.5%
Contains more Poly. FatPolyunsaturated fat +89.2%
~equal in Monounsaturated fat ~2.129g

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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. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/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.