Roe vs. Mussels — In-Depth Nutrition Comparison
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Important differences between Roe and Mussels
- Roe has more Vitamin B2, Phosphorus, and Vitamin B6, however, Mussels has more Vitamin B12, Manganese, Iron, Selenium, and Zinc.
- Mussels's daily need coverage for Vitamin B12 is 519% more.
- Roe has 9 times more Cholesterol than Mussels. Roe has 479mg of Cholesterol, while Mussels has 56mg.
The food varieties used in the comparison are Fish, roe, mixed species, cooked, dry heat and Mollusks, mussel, blue, cooked, moist heat.
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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.
Contains
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Phosphorus
+80.7%
Contains
less
Sodium
-68.3%
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Calcium
+17.9%
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Iron
+772.7%
Contains
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Magnesium
+42.3%
Contains
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Zinc
+108.6%
Contains
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Copper
+16.4%
Contains
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Manganese
+52207.7%
Contains
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Selenium
+73.3%
Equal in Potassium - 268
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Phosphorus
+80.7%
Contains
less
Sodium
-68.3%
Contains
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Calcium
+17.9%
Contains
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Iron
+772.7%
Contains
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Magnesium
+42.3%
Contains
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Zinc
+108.6%
Contains
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Copper
+16.4%
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Manganese
+52207.7%
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Selenium
+73.3%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin C
+20.6%
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Vitamin B2
+126%
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Vitamin B5
+21.5%
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Vitamin B6
+85%
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Folate
+21.1%
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Vitamin B3
+36.9%
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Vitamin B12
+108%
Equal in Vitamin A - 304
Equal in Vitamin B1 - 0.3
Contains
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Vitamin C
+20.6%
Contains
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Vitamin B2
+126%
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Vitamin B5
+21.5%
Contains
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Vitamin B6
+85%
Contains
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Folate
+21.1%
Contains
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Vitamin B3
+36.9%
Contains
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Vitamin B12
+108%
Equal in Vitamin A - 304
Equal in Vitamin B1 - 0.3
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+20.3%
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Fats
+83.7%
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Carbs
+284.9%
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Other
+22.3%
Equal in Water - 61.15
Contains
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Protein
+20.3%
Contains
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Fats
+83.7%
Contains
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Carbs
+284.9%
Contains
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Other
+22.3%
Equal in Water - 61.15
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+110%
Contains
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Polyunsaturated fat
+180.9%
Contains
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Saturated Fat
-54.4%
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Monounsaturated Fat
+110%
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Polyunsaturated fat
+180.9%
Contains
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Saturated Fat
-54.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sugar | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 1.92g | 7.39g |
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| Protein | 28.62g | 23.8g |
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| Fats | 8.23g | 4.48g |
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| Carbs | 1.92g | 7.39g |
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| Calories | 204kcal | 172kcal |
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| Calcium | 28mg | 33mg |
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| Iron | 0.77mg | 6.72mg |
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| Magnesium | 26mg | 37mg |
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| Phosphorus | 515mg | 285mg |
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| Potassium | 283mg | 268mg |
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| Sodium | 117mg | 369mg |
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| Zinc | 1.28mg | 2.67mg |
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| Copper | 0.128mg | 0.149mg |
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| Manganese | 0.013mg | 6.8mg |
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| Selenium | 51.7µg | 89.6µg |
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| Vitamin A | 303IU | 304IU |
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| Vitamin A RAE | 91µg | 91µg | |
| Vitamin C | 16.4mg | 13.6mg |
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| Vitamin B1 | 0.277mg | 0.3mg |
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| Vitamin B2 | 0.949mg | 0.42mg |
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| Vitamin B3 | 2.192mg | 3mg |
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| Vitamin B5 | 1.154mg | 0.95mg |
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| Vitamin B6 | 0.185mg | 0.1mg |
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| Folate | 92µg | 76µg |
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| Vitamin B12 | 11.54µg | 24µg |
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| Tryptophan | 0.375mg | 0.267mg |
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| Threonine | 1.305mg | 1.025mg |
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| Isoleucine | 1.465mg | 1.036mg |
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| Leucine | 2.509mg | 1.676mg |
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| Lysine | 2.179mg | 1.779mg |
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| Methionine | 0.71mg | 0.537mg |
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| Phenylalanine | 1.401mg | 0.853mg |
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| Valine | 1.676mg | 1.04mg |
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| Histidine | 0.778mg | 0.457mg |
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| Cholesterol | 479mg | 56mg |
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| Saturated Fat | 1.866g | 0.85g |
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| Omega-3 - DHA | 1.747g | 0.506g |
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| Omega-3 - EPA | 1.26g | 0.276g |
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| Omega-3 - DPA | 0.105g | 0.044g |
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| Monounsaturated Fat | 2.129g | 1.014g |
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| Polyunsaturated fat | 3.404g | 1.212g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
169%
286%
Minerals Daily Need Coverage Score
68%
198%
Comparison summary
Which food contains less Sodium?
Roe contains less Sodium (difference - 252mg)
Which food is lower in glycemic index?
Roe is lower in glycemic index (difference - 23)
Which food is lower in Cholesterol?
Mussels is lower in Cholesterol (difference - 423mg)
Which food is lower in Saturated Fat?
Mussels is lower in Saturated Fat (difference - 1.016g)
Which food is cheaper?
Mussels is cheaper (difference - $93)
Which food is richer in minerals?
Mussels is relatively richer in minerals
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.