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  6. Roe vs. Whelk

Roe vs. Whelk — In-Depth Nutrition Comparison

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A recap on the differences between roe and whelk

  • Roe is higher in vitamin B2 and phosphorus, yet whelk is higher in vitamin B12, copper, iron, selenium, manganese, vitamin B6, and magnesium.
  • Whelk covers your daily vitamin B12 needs 275% more than roe.
  • Roe contains 4 times more vitamin B2 than whelk. While roe contains 0.949mg of vitamin B2, whelk contains only 0.214mg.
  • The amount of cholesterol in whelk is lower.

Food varieties used in this article are Fish, roe, mixed species, cooked, dry heat and Mollusks, whelk, unspecified, cooked, moist heat.

Infographic

Roe vs Whelk 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
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%
Whelk
Whelk
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 123% 34% 61% 377% 687% 89% 121% 54% 116% 489%
Contains more PhosphorusPhosphorus +82.6%
Contains less SodiumSodium -71.6%
Contains more MagnesiumMagnesium +561.5%
Contains more CalciumCalcium +303.6%
Contains more PotassiumPotassium +145.2%
Contains more IronIron +1206.5%
Contains more CopperCopper +1509.4%
Contains more ZincZinc +154.7%
Contains more ManganeseManganese +6746.2%
Contains more SeleniumSelenium +73.3%

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
6
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%
Whelk
Whelk
2
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 23% 0% 16% 0% 12% 49% 37% 24% 150% 2268% 0% 8.3%
Contains more Vitamin CVitamin C +141.2%
Contains more Vitamin AVitamin A +85.7%
Contains more Vitamin B1Vitamin B1 +465.3%
Contains more Vitamin B2Vitamin B2 +343.5%
Contains more Vitamin B5Vitamin B5 +188.5%
Contains more FolateFolate +736.4%
Contains more Vitamin B6Vitamin B6 +251.4%
Contains more Vitamin B12Vitamin B12 +57.2%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B3 ~1.995mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Roe Whelk DV% diff.
Vitamin B12 11.54µg 18.14µg 275%
Copper 0.128mg 2.06mg 215%
Cholesterol 479mg 130mg 116%
Iron 0.77mg 10.06mg 116%
Selenium 51.7µg 89.6µg 69%
Vitamin B2 0.949mg 0.214mg 57%
Protein 28.62g 47.68g 38%
Manganese 0.013mg 0.89mg 38%
Vitamin B6 0.185mg 0.65mg 36%
Magnesium 26mg 172mg 35%
Phosphorus 515mg 282mg 33%
Polyunsaturated fat 3.404g 0.046g 22%
Folate 92µg 11µg 20%
Vitamin B1 0.277mg 0.049mg 19%
Zinc 1.28mg 3.26mg 18%
Vitamin B5 1.154mg 0.4mg 15%
Sodium 117mg 412mg 13%
Potassium 283mg 694mg 12%
Fats 8.23g 0.8g 11%
Vitamin C 16.4mg 6.8mg 11%
Calcium 28mg 113mg 9%
Saturated fat 1.866g 0.062g 8%
Carbs 1.92g 15.52g 5%
Vitamin A 91µg 49µg 5%
Monounsaturated fat 2.129g 0.056g 5%
Calories 204kcal 275kcal 4%
Vitamin B3 2.192mg 1.995mg 1%
Protein per 100 calories 14g 17g N/A
Calories per 10 g protein 71kcal 58kcal N/A
Weight per 100 calories 49g 36g N/A
Unsaturated / Saturated Fat ratio 3 1.6 N/A
Net carbs 1.92g 15.52g N/A
Tryptophan 0.375mg 0.618mg 0%
Threonine 1.305mg 2.136mg 0%
Isoleucine 1.465mg 1.655mg 0%
Leucine 2.509mg 3.807mg 0%
Lysine 2.179mg 2.93mg 0%
Methionine 0.71mg 1.205mg 0%
Phenylalanine 1.401mg 1.648mg 0%
Valine 1.676mg 2.075mg 0%
Histidine 0.778mg 0.977mg 0%
Omega-3 - EPA 1.26g 0.008g N/A
Omega-3 - DHA 1.747g 0.012g N/A
Omega-3 - DPA 0.105g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Whelk
Whelk
3
48% 16% 32% 4%
Protein: 47.68 g
Fats: 0.8 g
Carbs: 15.52 g
Water: 32 g
Other: 4 g
Contains more FatsFats +928.8%
Contains more WaterWater +83.2%
Contains more ProteinProtein +66.6%
Contains more CarbsCarbs +708.3%
Contains more OtherOther +53.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Whelk
Whelk
1
38% 34% 28%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Mono. FatMonounsaturated fat +3701.8%
Contains more Poly. FatPolyunsaturated fat +7300%
Contains less Sat. FatSaturated fat -96.7%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/nutrients
  2. Whelk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171984/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.