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Mussel vs Roe - In-Depth Nutrition Comparison

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Important differences between Mussel and Roe

  • Mussel has more Vitamin B12, Manganese, Iron, Selenium, and Zinc, however Roe has more Vitamin B2, Phosphorus, and Vitamin B6.
  • Mussel's daily need coverage for Vitamin B12 is 519% more.
  • Mussel has 523 times more Manganese than Roe. Mussel has 6.8mg of Manganese, while Roe has 0.013mg.
  • Roe is lower in Sodium.

The food varieties used in the comparison are Mollusks, mussel, blue, cooked, moist heat and Fish, roe, mixed species, cooked, dry heat.

Infographic

Mussel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mussel
5
:
3
Roe
Contains more Calcium +17.9%
Contains more Iron +772.7%
Contains more Magnesium +42.3%
Contains more Zinc +108.6%
Contains more Copper +16.4%
Contains more Phosphorus +80.7%
Contains less Sodium -68.3%
Equal in Potassium - 283
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 252% 27% 123% 24% 49% 73% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Contains more Calcium +17.9%
Contains more Iron +772.7%
Contains more Magnesium +42.3%
Contains more Zinc +108.6%
Contains more Copper +16.4%
Contains more Phosphorus +80.7%
Contains less Sodium -68.3%
Equal in Potassium - 283

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
Mussel
4
:
5
Roe
Contains more Vitamin B3 +36.9%
Contains more Vitamin B12 +108%
Contains more Vitamin C +20.6%
Contains more Vitamin B2 +126%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +85%
Contains more Folate +21.1%
Equal in Vitamin A - 303
Equal in Vitamin B1 - 0.277
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 55% 70% 219% 42% 70% 43% 69% 1443% 0%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B12 +108%
Contains more Vitamin C +20.6%
Contains more Vitamin B2 +126%
Contains more Vitamin B5 +21.5%
Contains more Vitamin B6 +85%
Contains more Folate +21.1%
Equal in Vitamin A - 303
Equal in Vitamin B1 - 0.277

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mussel Roe
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 Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mussel Roe Opinion
Net carbs 7.39g 1.92g Mussel
Protein 23.8g 28.62g Roe
Fats 4.48g 8.23g Roe
Carbs 7.39g 1.92g Mussel
Calories 172kcal 204kcal Roe
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 33mg 28mg Mussel
Iron 6.72mg 0.77mg Mussel
Magnesium 37mg 26mg Mussel
Phosphorus 285mg 515mg Roe
Potassium 268mg 283mg Roe
Sodium 369mg 117mg Roe
Zinc 2.67mg 1.28mg Mussel
Copper 0.149mg 0.128mg Mussel
Vitamin A 304IU 303IU Mussel
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 13.6mg 16.4mg Roe
Vitamin B1 0.3mg 0.277mg Mussel
Vitamin B2 0.42mg 0.949mg Roe
Vitamin B3 3mg 2.192mg Mussel
Vitamin B5 0.95mg 1.154mg Roe
Vitamin B6 0.1mg 0.185mg Roe
Folate 76µg 92µg Roe
Vitamin B12 24µg 11.54µg Mussel
Vitamin K µg µg
Tryptophan 0.267mg 0.375mg Roe
Threonine 1.025mg 1.305mg Roe
Isoleucine 1.036mg 1.465mg Roe
Leucine 1.676mg 2.509mg Roe
Lysine 1.779mg 2.179mg Roe
Methionine 0.537mg 0.71mg Roe
Phenylalanine 0.853mg 1.401mg Roe
Valine 1.04mg 1.676mg Roe
Histidine 0.457mg 0.778mg Roe
Cholesterol 56mg 479mg Mussel
Trans Fat g g
Saturated Fat 0.85g 1.866g Mussel
Monounsaturated Fat 1.014g 2.129g Roe
Polyunsaturated fat 1.212g 3.404g Roe

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
286
Mussel
169
Roe
Mineral Summary Score
76
Mussel
49
Roe

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 food.
Protein
143%
Mussel
172%
Roe
Carbohydrates
7%
Mussel
2%
Roe
Fats
21%
Mussel
38%
Roe

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 Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mussel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.