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Roe vs Mussel - In-Depth Nutrition Comparison

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Important differences between Roe and Mussel

  • Roe has more Vitamin B2, Phosphorus, and Vitamin B6, however Mussel has more Vitamin B12, Manganese, Iron, Selenium, and Zinc.
  • Mussel's daily need coverage for Vitamin B12 is 519% more.
  • Roe has 9 times more Cholesterol than Mussel. Roe has 479mg of Cholesterol, while Mussel has 56mg.

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

Infographic

Roe vs Mussel 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" 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 Calcium +17.9%
Contains more Iron +772.7%
Contains more Magnesium +42.3%
Contains more Zinc +108.6%
Contains more Copper +16.4%
Equal in Potassium - 268
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 29% 19% 221% 25% 16% 35% 43%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 252% 27% 123% 24% 49% 73% 50%
Contains more Phosphorus +80.7%
Contains less Sodium -68.3%
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%
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
5
:
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 Folate +21.1%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B12 +108%
Equal in Vitamin A - 304
Equal in Vitamin B1 - 0.3
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%
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%
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%
Contains more Vitamin B3 +36.9%
Contains more Vitamin B12 +108%
Equal in Vitamin A - 304
Equal in Vitamin B1 - 0.3

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.
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 Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

People also compare

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
169
Roe
286
Mussel
Mineral Summary Score
49
Roe
76
Mussel

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
172%
Roe
143%
Mussel
Carbohydrates
2%
Roe
7%
Mussel
Fats
38%
Roe
21%
Mussel

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Mussel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.