Turbot vs. Roe — In-Depth Nutrition Comparison

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How are turbot and roe different?

Turbot is higher in magnesium; however, roe is richer in vitamin B12, vitamin B2, phosphorus, folate, vitamin B1, vitamin C, vitamin B5, and zinc.
Daily need coverage for vitamin B12 for roe is 375% higher.
Turbot contains 3 times more magnesium than roe. While turbot contains 65mg of magnesium, roe contains only 26mg.
Turbot has less cholesterol.
Turbot has a lower glycemic index (0) than roe (27).

Fish, turbot, european, cooked, dry heat and Fish, roe, mixed species, 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.

Turbot

Roe

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

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 SeleniumSelenium	+10.5%

~equal in Potassium ~283mg

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.

Turbot

Roe

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

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%

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