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  6. Mussels vs. Roe

Mussels vs. Roe — In-Depth Nutrition Comparison

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Important differences between mussels and roe

  • Mussels has more vitamin B12, manganese, iron, selenium, and zinc; however, roe has more vitamin B2, phosphorus, and vitamin B6.
  • Mussels's daily need coverage for vitamin B12 is 519% more.
  • Mussels has 523 times more manganese than roe. Mussels has 6.8mg of manganese, while roe has 0.013mg.
  • Roe is lower in sodium.
  • Mussels has a higher glycemic index than roe.

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

Infographic

Mussels 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Roe
Roe
2
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 +42.3%
Contains more CalciumCalcium +17.9%
Contains more IronIron +772.7%
Contains more CopperCopper +16.4%
Contains more ZincZinc +108.6%
Contains more ManganeseManganese +52207.7%
Contains more SeleniumSelenium +73.3%
Contains more PhosphorusPhosphorus +80.7%
Contains less SodiumSodium -68.3%
~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.
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 45% 0% 30% 0% 75% 97% 56% 57% 23% 3000% 0% 57%
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 B3Vitamin B3 +36.9%
Contains more Vitamin B12Vitamin B12 +108%
Contains more Vitamin CVitamin C +20.6%
Contains more Vitamin B2Vitamin B2 +126%
Contains more Vitamin B5Vitamin B5 +21.5%
Contains more Vitamin B6Vitamin B6 +85%
Contains more FolateFolate +21.1%
~equal in Vitamin D ~µg
~equal in Vitamin A ~91µg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.277mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mussels Roe DV% diff.
Vitamin B12 24µg 11.54µg 519%
Manganese 6.8mg 0.013mg 295%
Cholesterol 56mg 479mg 141%
Iron 6.72mg 0.77mg 74%
Selenium 89.6µg 51.7µg 69%
Vitamin B2 0.42mg 0.949mg 41%
Phosphorus 285mg 515mg 33%
Polyunsaturated fat 1.212g 3.404g 15%
Zinc 2.67mg 1.28mg 13%
Sodium 369mg 117mg 11%
Protein 23.8g 28.62g 10%
Vitamin B6 0.1mg 0.185mg 7%
Fats 4.48g 8.23g 6%
Vitamin B3 3mg 2.192mg 5%
Saturated fat 0.85g 1.866g 5%
Vitamin B5 0.95mg 1.154mg 4%
Folate 76µg 92µg 4%
Vitamin C 13.6mg 16.4mg 3%
Magnesium 37mg 26mg 3%
Monounsaturated fat 1.014g 2.129g 3%
Calories 172kcal 204kcal 2%
Carbs 7.39g 1.92g 2%
Copper 0.149mg 0.128mg 2%
Vitamin B1 0.3mg 0.277mg 2%
Calcium 33mg 28mg 1%
Protein per 100 calories 14g 14g N/A
Calories per 10 g protein 72kcal 71kcal N/A
Weight per 100 calories 58g 49g N/A
Unsaturated / Saturated Fat ratio 2.6 3 N/A
Net carbs 7.39g 1.92g N/A
Potassium 268mg 283mg 0%
Vitamin A 91µg 91µg 0%
Tryptophan 0.267mg 0.375mg 0%
Threonine 1.025mg 1.305mg 0%
Isoleucine 1.036mg 1.465mg 0%
Leucine 1.676mg 2.509mg 0%
Lysine 1.779mg 2.179mg 0%
Methionine 0.537mg 0.71mg 0%
Phenylalanine 0.853mg 1.401mg 0%
Valine 1.04mg 1.676mg 0%
Histidine 0.457mg 0.778mg 0%
Omega-3 - EPA 0.276g 1.26g N/A
Omega-3 - DHA 0.506g 1.747g N/A
Omega-3 - DPA 0.044g 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Roe
Roe
2
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 CarbsCarbs +284.9%
Contains more OtherOther +22.3%
Contains more ProteinProtein +20.3%
Contains more FatsFats +83.7%
~equal in Water ~58.63g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Roe
Roe
2
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 -54.4%
Contains more Mono. FatMonounsaturated fat +110%
Contains more Poly. FatPolyunsaturated fat +180.9%

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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. Mussels - 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.