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  6. Roe vs. Mustard

Roe vs. Mustard — In-Depth Nutrition Comparison

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Summary of differences between Roe and Mustard

  • Roe has more Vitamin B12, Vitamin B2, Phosphorus, Selenium, Folate, Vitamin B5, and Vitamin C, however, Mustard is higher in Manganese.
  • Roe covers your daily need of Vitamin B12 481% more than Mustard.

These are the specific foods used in this comparison Fish, roe, mixed species, cooked, dry heat and Mustard, prepared, yellow.

Infographic

Roe vs Mustard 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.
Roe
Roe
6
:
4
Mustard
Mustard
Contains more Phosphorus +376.9%
Contains more Potassium +86.2%
Contains less Sodium -89.4%
Contains more Zinc +100%
Contains more Copper +73%
Contains more Selenium +54.3%
Contains more Calcium +125%
Contains more Iron +109.1%
Contains more Magnesium +84.6%
Contains more Manganese +3146.2%
Roe
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 29% 19% 221% 25% 16% 35% 43% 2% 282%
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Contains more Phosphorus +376.9%
Contains more Potassium +86.2%
Contains less Sodium -89.4%
Contains more Zinc +100%
Contains more Copper +73%
Contains more Selenium +54.3%
Contains more Calcium +125%
Contains more Iron +109.1%
Contains more Magnesium +84.6%
Contains more Manganese +3146.2%

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.
Roe
Roe
9
:
3
Mustard
Mustard
Contains more Vitamin A +178%
Contains more Vitamin C +5366.7%
Contains more Vitamin B1 +56.5%
Contains more Vitamin B2 +1255.7%
Contains more Vitamin B3 +288%
Contains more Vitamin B5 +354.3%
Contains more Vitamin B6 +164.3%
Contains more Folate +1214.3%
Contains more Vitamin B12 +∞%
Roe
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%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Contains more Vitamin A +178%
Contains more Vitamin C +5366.7%
Contains more Vitamin B1 +56.5%
Contains more Vitamin B2 +1255.7%
Contains more Vitamin B3 +288%
Contains more Vitamin B5 +354.3%
Contains more Vitamin B6 +164.3%
Contains more Folate +1214.3%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Roe
Roe
2
:
3
Mustard
Mustard
Contains more Protein +665.2%
Contains more Fats +146.4%
Contains more Carbs +203.6%
Contains more Water +42.8%
Contains more Other +29.6%
Roe
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
Mustard
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more Protein +665.2%
Contains more Fats +146.4%
Contains more Carbs +203.6%
Contains more Water +42.8%
Contains more Other +29.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Roe
Roe
1
:
2
Mustard
Mustard
Contains more Polyunsaturated fat +339.8%
Contains less Saturated Fat -88.5%
Equal in Monounsaturated Fat - 2.182
Roe
25% 29% 46%
Saturated Fat: 1.866 g
Monounsaturated Fat: 2.129 g
Polyunsaturated fat: 3.404 g
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Contains more Polyunsaturated fat +339.8%
Contains less Saturated Fat -88.5%
Equal in Monounsaturated Fat - 2.182

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Roe Mustard
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Roe Mustard Opinion
Net carbs 1.92g 1.83g Roe
Protein 28.62g 3.74g Roe
Fats 8.23g 3.34g Roe
Carbs 1.92g 5.83g Mustard
Calories 204kcal 60kcal Roe
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 0.92g Roe
Fiber 0g 4g Mustard
Calcium 28mg 63mg Mustard
Iron 0.77mg 1.61mg Mustard
Magnesium 26mg 48mg Mustard
Phosphorus 515mg 108mg Roe
Potassium 283mg 152mg Roe
Sodium 117mg 1104mg Roe
Zinc 1.28mg 0.64mg Roe
Copper 0.128mg 0.074mg Roe
Manganese 0.013mg 0.422mg Mustard
Selenium 51.7µg 33.5µg Roe
Vitamin A 303IU 109IU Roe
Vitamin A RAE 91µg 5µg Roe
Vitamin E 0.36mg Mustard
Vitamin C 16.4mg 0.3mg Roe
Vitamin B1 0.277mg 0.177mg Roe
Vitamin B2 0.949mg 0.07mg Roe
Vitamin B3 2.192mg 0.565mg Roe
Vitamin B5 1.154mg 0.254mg Roe
Vitamin B6 0.185mg 0.07mg Roe
Folate 92µg 7µg Roe
Vitamin B12 11.54µg 0µg Roe
Vitamin K 1.4µg Mustard
Tryptophan 0.375mg 0.009mg Roe
Threonine 1.305mg 0.167mg Roe
Isoleucine 1.465mg 0.146mg Roe
Leucine 2.509mg 0.292mg Roe
Lysine 2.179mg 0.264mg Roe
Methionine 0.71mg 0.076mg Roe
Phenylalanine 1.401mg 0.161mg Roe
Valine 1.676mg 0.189mg Roe
Histidine 0.778mg 0.119mg Roe
Cholesterol 479mg 0mg Mustard
Trans Fat 0.009g Roe
Saturated Fat 1.866g 0.214g Mustard
Omega-3 - DHA 1.747g 0g Roe
Omega-3 - EPA 1.26g 0g Roe
Omega-3 - DPA 0.105g 0g Roe
Monounsaturated Fat 2.129g 2.182g Mustard
Polyunsaturated fat 3.404g 0.774g Roe
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Roe Mustard
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Roe
10%
Mustard
Minerals Daily Need Coverage Score
68%
Roe
60%
Mustard

Comparison summary

Which food is lower in Sugar?
Roe
Roe is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Roe
Roe contains less Sodium (difference - 987mg)
Which food is lower in glycemic index?
Roe
Roe is lower in glycemic index (difference - 5)
Which food is richer in vitamins?
Roe
Roe is relatively richer in vitamins
Which food is lower in Cholesterol?
Mustard
Mustard is lower in Cholesterol (difference - 479mg)
Which food is lower in Saturated Fat?
Mustard
Mustard is lower in Saturated Fat (difference - 1.652g)
Which food is cheaper?
Mustard
Mustard is cheaper (difference - $97.9)
Which food is richer in minerals?
?
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

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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.