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  6. Salmon vs. Mussels

Salmon vs. Mussels — In-Depth Nutrition Comparison

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Important differences between Salmon and Mussels

  • Salmon has more Vitamin B6, and Vitamin B3, however, Mussels has more Vitamin B12, Manganese, Selenium, Iron, Vitamin B2, Zinc, and Copper.
  • Mussels's daily need coverage for Vitamin B12 is 883% more.
  • Salmon has 6 times more Vitamin B6 than Mussels. Salmon has 0.647mg of Vitamin B6, while Mussels has 0.1mg.
  • Salmon is lower in Sodium.

The food varieties used in the comparison are Fish, salmon, Atlantic, farmed, cooked, dry heat and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Salmon 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.
Salmon
Salmon
2
:
8
Mussels
Mussels
Contains more Potassium +43.3%
Contains less Sodium -83.5%
Contains more Calcium +120%
Contains more Iron +1876.5%
Contains more Magnesium +23.3%
Contains more Phosphorus +13.1%
Contains more Zinc +520.9%
Contains more Copper +204.1%
Contains more Manganese +42400%
Contains more Selenium +116.4%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Contains more Potassium +43.3%
Contains less Sodium -83.5%
Contains more Calcium +120%
Contains more Iron +1876.5%
Contains more Magnesium +23.3%
Contains more Phosphorus +13.1%
Contains more Zinc +520.9%
Contains more Copper +204.1%
Contains more Manganese +42400%
Contains more Selenium +116.4%

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.
Salmon
Salmon
7
:
5
Mussels
Mussels
Contains more Vitamin B1 +13.3%
Contains more Vitamin B3 +168.2%
Contains more Vitamin B5 +55.3%
Contains more Vitamin B6 +547%
Contains more Vitamin A +32.2%
Contains more Vitamin C +267.6%
Contains more Vitamin B2 +211.1%
Contains more Folate +123.5%
Contains more Vitamin B12 +757.1%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Mussels
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 B1 +13.3%
Contains more Vitamin B3 +168.2%
Contains more Vitamin B5 +55.3%
Contains more Vitamin B6 +547%
Contains more Vitamin A +32.2%
Contains more Vitamin C +267.6%
Contains more Vitamin B2 +211.1%
Contains more Folate +123.5%
Contains more Vitamin B12 +757.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
2
:
3
Mussels
Mussels
Contains more Fats +175.7%
Contains more Carbs +∞%
Contains more Other +297.5%
Equal in Protein - 23.8
Equal in Water - 61.15
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Mussels
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 Fats +175.7%
Contains more Carbs +∞%
Contains more Other +297.5%
Equal in Protein - 23.8
Equal in Water - 61.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Mussels
Mussels
Contains more Monounsaturated Fat +312.3%
Contains more Polyunsaturated fat +275.7%
Contains less Saturated Fat -64.5%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Contains more Monounsaturated Fat +312.3%
Contains more Polyunsaturated fat +275.7%
Contains less Saturated Fat -64.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Mussels Opinion
Net carbs 0g 7.39g Mussels
Protein 22.1g 23.8g Mussels
Fats 12.35g 4.48g Salmon
Carbs 0g 7.39g Mussels
Calories 206kcal 172kcal Salmon
Calcium 15mg 33mg Mussels
Iron 0.34mg 6.72mg Mussels
Magnesium 30mg 37mg Mussels
Phosphorus 252mg 285mg Mussels
Potassium 384mg 268mg Salmon
Sodium 61mg 369mg Salmon
Zinc 0.43mg 2.67mg Mussels
Copper 0.049mg 0.149mg Mussels
Manganese 0.016mg 6.8mg Mussels
Selenium 41.4µg 89.6µg Mussels
Vitamin A 230IU 304IU Mussels
Vitamin A RAE 69µg 91µg Mussels
Vitamin E 1.14mg Salmon
Vitamin D 526IU Salmon
Vitamin D 13.1µg Salmon
Vitamin C 3.7mg 13.6mg Mussels
Vitamin B1 0.34mg 0.3mg Salmon
Vitamin B2 0.135mg 0.42mg Mussels
Vitamin B3 8.045mg 3mg Salmon
Vitamin B5 1.475mg 0.95mg Salmon
Vitamin B6 0.647mg 0.1mg Salmon
Folate 34µg 76µg Mussels
Vitamin B12 2.8µg 24µg Mussels
Vitamin K 0.1µg Salmon
Tryptophan 0.248mg 0.267mg Mussels
Threonine 0.969mg 1.025mg Mussels
Isoleucine 1.018mg 1.036mg Mussels
Leucine 1.796mg 1.676mg Salmon
Lysine 2.03mg 1.779mg Salmon
Methionine 0.654mg 0.537mg Salmon
Phenylalanine 0.863mg 0.853mg Salmon
Valine 1.139mg 1.04mg Salmon
Histidine 0.651mg 0.457mg Salmon
Cholesterol 63mg 56mg Mussels
Saturated Fat 2.397g 0.85g Mussels
Omega-3 - DHA 1.457g 0.506g Salmon
Omega-3 - EPA 0.69g 0.276g Salmon
Omega-3 - DPA 0.17g 0.044g Salmon
Monounsaturated Fat 4.181g 1.014g Salmon
Polyunsaturated fat 4.553g 1.212g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Mussels
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
110%
Salmon
286%
Mussels
Minerals Daily Need Coverage Score
44%
Salmon
198%
Mussels

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 308mg)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 50)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 7mg)
Which food is lower in Saturated Fat?
Mussels
Mussels is lower in Saturated Fat (difference - 1.547g)
Which food is cheaper?
Mussels
Mussels is cheaper (difference - $6)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
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

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.