Swordfish vs. Mussels — In-Depth Nutrition Comparison
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What are the main differences between Swordfish and Mussels?
- Swordfish is richer in Vitamin B6, and Vitamin B3, yet Mussels is richer in Vitamin B12, Manganese, Iron, Selenium, Vitamin B2, Folate, Vitamin B1, and Zinc.
- Mussels's daily need coverage for Vitamin B12 is 933% higher.
- Swordfish has 6 times more Vitamin B6 than Mussels. Swordfish has 0.615mg of Vitamin B6, while Mussels has 0.1mg.
We used Fish, swordfish, cooked, dry heat and Mollusks, mussel, blue, cooked, moist heat types in this comparison.
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.
Contains
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Potassium
+86.2%
Contains
less
Sodium
-73.7%
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Calcium
+450%
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Iron
+1393.3%
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Zinc
+242.3%
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Copper
+223.9%
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Manganese
+52207.7%
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Selenium
+30.8%
Equal in Magnesium - 37
Equal in Phosphorus - 285
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Potassium
+86.2%
Contains
less
Sodium
-73.7%
Contains
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Calcium
+450%
Contains
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Iron
+1393.3%
Contains
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Zinc
+242.3%
Contains
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Copper
+223.9%
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Manganese
+52207.7%
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Selenium
+30.8%
Equal in Magnesium - 37
Equal in Phosphorus - 285
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.
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Contains
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Vitamin B3
+208.5%
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Vitamin B6
+515%
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Vitamin A
+135.7%
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Vitamin C
+∞%
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Vitamin B1
+237.1%
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Vitamin B2
+566.7%
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Vitamin B5
+127.8%
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Folate
+3700%
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Vitamin B12
+1381.5%
Contains
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Vitamin B3
+208.5%
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Vitamin B6
+515%
Contains
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Vitamin A
+135.7%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+237.1%
Contains
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Vitamin B2
+566.7%
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Vitamin B5
+127.8%
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Folate
+3700%
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Vitamin B12
+1381.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+77%
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Water
+11.6%
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Carbs
+∞%
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Other
+783.3%
Equal in Protein - 23.8
Contains
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Fats
+77%
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Water
+11.6%
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Carbs
+∞%
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Other
+783.3%
Equal in Protein - 23.8
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+249.5%
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Polyunsaturated fat
+12.9%
Contains
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Saturated Fat
-55.5%
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Monounsaturated Fat
+249.5%
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Polyunsaturated fat
+12.9%
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Saturated Fat
-55.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 0g | 7.39g |
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| Protein | 23.45g | 23.8g |
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| Fats | 7.93g | 4.48g |
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| Carbs | 0g | 7.39g |
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| Calories | 172kcal | 172kcal | |
| Calcium | 6mg | 33mg |
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| Iron | 0.45mg | 6.72mg |
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| Magnesium | 35mg | 37mg |
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| Phosphorus | 304mg | 285mg |
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| Potassium | 499mg | 268mg |
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| Sodium | 97mg | 369mg |
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| Zinc | 0.78mg | 2.67mg |
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| Copper | 0.046mg | 0.149mg |
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| Manganese | 0.013mg | 6.8mg |
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| Selenium | 68.5µg | 89.6µg |
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| Vitamin A | 129IU | 304IU |
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| Vitamin A RAE | 43µg | 91µg |
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| Vitamin E | 2.41mg |
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| Vitamin D | 666IU |
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| Vitamin D | 16.6µg |
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| Vitamin C | 0mg | 13.6mg |
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| Vitamin B1 | 0.089mg | 0.3mg |
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| Vitamin B2 | 0.063mg | 0.42mg |
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| Vitamin B3 | 9.254mg | 3mg |
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| Vitamin B5 | 0.417mg | 0.95mg |
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| Vitamin B6 | 0.615mg | 0.1mg |
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| Folate | 2µg | 76µg |
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| Vitamin B12 | 1.62µg | 24µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.265mg | 0.267mg |
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| Threonine | 1.035mg | 1.025mg |
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| Isoleucine | 1.088mg | 1.036mg |
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| Leucine | 1.919mg | 1.676mg |
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| Lysine | 2.168mg | 1.779mg |
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| Methionine | 0.699mg | 0.537mg |
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| Phenylalanine | 0.922mg | 0.853mg |
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| Valine | 1.216mg | 1.04mg |
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| Histidine | 0.695mg | 0.457mg |
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| Cholesterol | 78mg | 56mg |
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| Trans Fat | 0.056g |
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| Saturated Fat | 1.911g | 0.85g |
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| Omega-3 - DHA | 0.772g | 0.506g |
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| Omega-3 - EPA | 0.127g | 0.276g |
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| Omega-3 - DPA | 0.168g | 0.044g |
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| Monounsaturated Fat | 3.544g | 1.014g |
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| Polyunsaturated fat | 1.368g | 1.212g |
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| Omega-6 - Eicosadienoic acid | 0.022g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet | Equal | |
| Low Glycemic Index diet |
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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
95%
286%
Minerals Daily Need Coverage Score
64%
198%
Comparison summary
Which food contains less Sodium?
Swordfish contains less Sodium (difference - 272mg)
Which food is lower in glycemic index?
Swordfish is lower in glycemic index (difference - 50)
Which food is cheaper?
Swordfish is cheaper (difference - $7)
Which food is lower in Sugar?
Mussels is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Mussels is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Mussels is lower in Saturated Fat (difference - 1.061g)
Which food is richer in minerals?
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.