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Roe vs Mussel - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 252mg)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 23)
Which food is lower in Cholesterol?
Mussel
Mussel is lower in Cholesterol (difference - 423mg)
Which food is lower in Saturated Fat?
Mussel
Mussel is lower in Saturated Fat (difference - 1.016g)
Which food is cheaper?
Mussel
Mussel is cheaper (difference - $93)
Which food is richer in minerals?
Mussel
Mussel is relatively richer in minerals
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Roe Mussel
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugars Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Roe Mussel
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
83
Roe
126
Mussel
Mineral Summary Score
35
Roe
47
Mussel

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
3
:
5
Mussel
Contains more Phosphorus +80.7%
Contains less Sodium -68.3%
Contains more Iron +772.7%
Contains more Calcium +17.9%
Contains more Magnesium +42.3%
Contains more Copper +16.4%
Contains more Zinc +108.6%
Equal in Potassium - 268
Contains more Phosphorus +80.7%
Contains less Sodium -68.3%
Contains more Iron +772.7%
Contains more Calcium +17.9%
Contains more Magnesium +42.3%
Contains more Copper +16.4%
Contains more Zinc +108.6%
Equal in Potassium - 268

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Roe
4
:
4
Mussel
Contains more Vitamin C +20.6%
Contains more Vitamin B2 +126%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +85%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B12 +108%
Equal in Vitamin A - 304
Equal in Vitamin B1 - 0.3
Contains more Vitamin C +20.6%
Contains more Vitamin B2 +126%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +85%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B12 +108%
Equal in Vitamin A - 304
Equal in Vitamin B1 - 0.3

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
172%
Roe
143%
Mussel
Carbohydrates
2%
Roe
7%
Mussel
Fats
38%
Roe
21%
Mussel

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Roe Mussel Opinion
Calories 204 172 Roe
Protein 28.62 23.8 Roe
Fats 8.23 4.48 Roe
Vitamin C 16.4 13.6 Roe
Carbs 1.92 7.39 Mussel
Cholesterol 479 56 Mussel
Vitamin D
Iron 0.77 6.72 Mussel
Calcium 28 33 Mussel
Potassium 283 268 Roe
Magnesium 26 37 Mussel
Sugars
Fiber 0 0
Copper 0.128 0.149 Mussel
Zinc 1.28 2.67 Mussel
Starch
Phosphorus 515 285 Roe
Sodium 117 369 Roe
Vitamin A 303 304 Mussel
Vitamin E
Vitamin D
Vitamin B1 0.277 0.3 Mussel
Vitamin B2 0.949 0.42 Roe
Vitamin B3 2.192 3 Mussel
Vitamin B5 1.154 0.95 Roe
Vitamin B6 0.185 0.1 Roe
Vitamin B12 11.54 24 Mussel
Vitamin K
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 1.866 0.85 Mussel
Monounsaturated Fat 2.129 1.014 Roe
Polyunsaturated fat 3.404 1.212 Roe
Tryptophan 0.375 0.267 Roe
Threonine 1.305 1.025 Roe
Isoleucine 1.465 1.036 Roe
Leucine 2.509 1.676 Roe
Lysine 2.179 1.779 Roe
Methionine 0.71 0.537 Roe
Phenylalanine 1.401 0.853 Roe
Valine 1.676 1.04 Roe
Histidine 0.778 0.457 Roe
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.