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Mussels vs. Salmon — In-Depth Nutrition Comparison

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Important differences between Mussels and Salmon

  • Mussels has more Vitamin B12, Manganese, Selenium, Iron, Vitamin B2, Zinc, and Copper, however, Salmon has more Vitamin B6, and Vitamin B3.
  • Mussels's daily need coverage for Vitamin B12 is 883% more.
  • Mussels has 425 times more Manganese than Salmon. Mussels has 6.8mg of Manganese, while Salmon has 0.016mg.
  • Salmon is lower in Sodium.

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

Infographic

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

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.
:
7
Salmon
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%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B3 +168.2%
Contains more Vitamin B5 +55.3%
Contains more Vitamin B6 +547%
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%
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%
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%
Contains more Vitamin B1 +13.3%
Contains more Vitamin B3 +168.2%
Contains more Vitamin B5 +55.3%
Contains more Vitamin B6 +547%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.