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  6. Roe vs. Mussels

Roe vs. Mussels — In-Depth Nutrition Comparison

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Important differences between roe and mussels

  • Roe has more vitamin B2, phosphorus, and vitamin B6; however, mussels has more vitamin B12, manganese, iron, selenium, and zinc.
  • Mussels's daily need coverage for vitamin B12 is 519% more.
  • Roe has 9 times more cholesterol than mussels. Roe has 479mg of cholesterol, while mussels has 56mg.
  • Mussels has a higher glycemic index than roe.

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 Mussels 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%
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%
Contains more PhosphorusPhosphorus +80.7%
Contains less SodiumSodium -68.3%
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%
~equal in Potassium ~268mg

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
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%
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%
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%
Contains more Vitamin B3Vitamin B3 +36.9%
Contains more Vitamin B12Vitamin B12 +108%
~equal in Vitamin D ~µg
~equal in Vitamin A ~91µg
~equal in Vitamin E ~mg
~equal in Vitamin B1 ~0.3mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Roe Mussels DV% diff.
Vitamin B12 11.54µg 24µg 519%
Manganese 0.013mg 6.8mg 295%
Cholesterol 479mg 56mg 141%
Iron 0.77mg 6.72mg 74%
Selenium 51.7µg 89.6µg 69%
Vitamin B2 0.949mg 0.42mg 41%
Phosphorus 515mg 285mg 33%
Polyunsaturated fat 3.404g 1.212g 15%
Zinc 1.28mg 2.67mg 13%
Sodium 117mg 369mg 11%
Protein 28.62g 23.8g 10%
Vitamin B6 0.185mg 0.1mg 7%
Fats 8.23g 4.48g 6%
Vitamin B3 2.192mg 3mg 5%
Saturated fat 1.866g 0.85g 5%
Vitamin B5 1.154mg 0.95mg 4%
Folate 92µg 76µg 4%
Vitamin C 16.4mg 13.6mg 3%
Magnesium 26mg 37mg 3%
Monounsaturated fat 2.129g 1.014g 3%
Calories 204kcal 172kcal 2%
Carbs 1.92g 7.39g 2%
Copper 0.128mg 0.149mg 2%
Vitamin B1 0.277mg 0.3mg 2%
Calcium 28mg 33mg 1%
Protein per 100 calories 14g 14g N/A
Calories per 10 g protein 71kcal 72kcal N/A
Weight per 100 calories 49g 58g N/A
Unsaturated / Saturated Fat ratio 3 2.6 N/A
Net carbs 1.92g 7.39g N/A
Potassium 283mg 268mg 0%
Vitamin A 91µg 91µg 0%
Tryptophan 0.375mg 0.267mg 0%
Threonine 1.305mg 1.025mg 0%
Isoleucine 1.465mg 1.036mg 0%
Leucine 2.509mg 1.676mg 0%
Lysine 2.179mg 1.779mg 0%
Methionine 0.71mg 0.537mg 0%
Phenylalanine 1.401mg 0.853mg 0%
Valine 1.676mg 1.04mg 0%
Histidine 0.778mg 0.457mg 0%
Omega-3 - EPA 1.26g 0.276g N/A
Omega-3 - DHA 1.747g 0.506g N/A
Omega-3 - DPA 0.105g 0.044g 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
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
Contains more ProteinProtein +20.3%
Contains more FatsFats +83.7%
Contains more CarbsCarbs +284.9%
Contains more OtherOther +22.3%
~equal in Water ~61.15g

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
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains more Mono. FatMonounsaturated fat +110%
Contains more Poly. FatPolyunsaturated fat +180.9%
Contains less Sat. FatSaturated fat -54.4%

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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. Mussels - 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.