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Mussels vs. Swordfish — In-Depth Nutrition Comparison

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What are the main differences between Mussels and Swordfish?

  • Mussels is richer in Vitamin B12, Manganese, Iron, Selenium, Vitamin B2, Folate, Vitamin B1, and Zinc, yet Swordfish is richer in Vitamin B6, and Vitamin B3.
  • Mussels's daily need coverage for Vitamin B12 is 933% higher.
  • Mussels has 523 times more Manganese than Swordfish. Mussels has 6.8mg of Manganese, while Swordfish has 0.013mg.

We used Mollusks, mussel, blue, cooked, moist heat and Fish, swordfish, cooked, dry heat types in this comparison.

Infographic

Mussels vs Swordfish 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.
Contains more Calcium +450%
Contains more Iron +1393.3%
Contains more Zinc +242.3%
Contains more Copper +223.9%
Contains more Manganese +52207.7%
Contains more Selenium +30.8%
Contains more Potassium +86.2%
Contains less Sodium -73.7%
Equal in Magnesium - 35
Equal in Phosphorus - 304
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 2% 17% 25% 131% 45% 13% 22% 16% 2% 374%
Contains more Calcium +450%
Contains more Iron +1393.3%
Contains more Zinc +242.3%
Contains more Copper +223.9%
Contains more Manganese +52207.7%
Contains more Selenium +30.8%
Contains more Potassium +86.2%
Contains less Sodium -73.7%
Equal in Magnesium - 35
Equal in Phosphorus - 304

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.
:
Contains more Vitamin A +135.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +237.1%
Contains more Vitamin B2 +566.7%
Contains more Vitamin B5 +127.8%
Contains more Folate +3700%
Contains more Vitamin B12 +1381.5%
Contains more Vitamin B3 +208.5%
Contains more Vitamin B6 +515%
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 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin A +135.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +237.1%
Contains more Vitamin B2 +566.7%
Contains more Vitamin B5 +127.8%
Contains more Folate +3700%
Contains more Vitamin B12 +1381.5%
Contains more Vitamin B3 +208.5%
Contains more Vitamin B6 +515%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Other +783.3%
Contains more Fats +77%
Contains more Water +11.6%
Equal in Protein - 23.45
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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more Carbs +∞%
Contains more Other +783.3%
Contains more Fats +77%
Contains more Water +11.6%
Equal in Protein - 23.45

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -55.5%
Contains more Monounsaturated Fat +249.5%
Contains more Polyunsaturated fat +12.9%
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
28% 52% 20%
Saturated Fat: 1.911 g
Monounsaturated Fat: 3.544 g
Polyunsaturated fat: 1.368 g
Contains less Saturated Fat -55.5%
Contains more Monounsaturated Fat +249.5%
Contains more Polyunsaturated fat +12.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Swordfish Opinion
Net carbs 7.39g 0g Mussels
Protein 23.8g 23.45g Mussels
Fats 4.48g 7.93g Swordfish
Carbs 7.39g 0g Mussels
Calories 172kcal 172kcal
Calcium 33mg 6mg Mussels
Iron 6.72mg 0.45mg Mussels
Magnesium 37mg 35mg Mussels
Phosphorus 285mg 304mg Swordfish
Potassium 268mg 499mg Swordfish
Sodium 369mg 97mg Swordfish
Zinc 2.67mg 0.78mg Mussels
Copper 0.149mg 0.046mg Mussels
Manganese 6.8mg 0.013mg Mussels
Selenium 89.6µg 68.5µg Mussels
Vitamin A 304IU 129IU Mussels
Vitamin A RAE 91µg 43µg Mussels
Vitamin E 2.41mg Swordfish
Vitamin D 666IU Swordfish
Vitamin D 16.6µg Swordfish
Vitamin C 13.6mg 0mg Mussels
Vitamin B1 0.3mg 0.089mg Mussels
Vitamin B2 0.42mg 0.063mg Mussels
Vitamin B3 3mg 9.254mg Swordfish
Vitamin B5 0.95mg 0.417mg Mussels
Vitamin B6 0.1mg 0.615mg Swordfish
Folate 76µg 2µg Mussels
Vitamin B12 24µg 1.62µg Mussels
Vitamin K 0.1µg Swordfish
Tryptophan 0.267mg 0.265mg Mussels
Threonine 1.025mg 1.035mg Swordfish
Isoleucine 1.036mg 1.088mg Swordfish
Leucine 1.676mg 1.919mg Swordfish
Lysine 1.779mg 2.168mg Swordfish
Methionine 0.537mg 0.699mg Swordfish
Phenylalanine 0.853mg 0.922mg Swordfish
Valine 1.04mg 1.216mg Swordfish
Histidine 0.457mg 0.695mg Swordfish
Cholesterol 56mg 78mg Mussels
Trans Fat 0.056g Mussels
Saturated Fat 0.85g 1.911g Mussels
Omega-3 - DHA 0.506g 0.772g Swordfish
Omega-3 - EPA 0.276g 0.127g Mussels
Omega-3 - DPA 0.044g 0.168g Swordfish
Monounsaturated Fat 1.014g 3.544g Swordfish
Polyunsaturated fat 1.212g 1.368g Swordfish
Omega-6 - Eicosadienoic acid 0.022g Swordfish

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Swordfish
Low Fats diet ok
Low Carbs diet ok
Low Calories diet Equal
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
95%
Swordfish
Minerals Daily Need Coverage Score
198%
Mussels
64%
Swordfish

Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 272mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 50)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
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 - 22mg)
Which food is lower in Saturated Fat?
Mussels
Mussels is lower in Saturated Fat (difference - 1.061g)
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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.