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  6. Tuna vs. Mussels

Tuna vs. Mussels — In-Depth Nutrition Comparison

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What are the main differences between Tuna and Mussels?

  • Tuna is richer in Vitamin B3, Vitamin B6, and Selenium, yet Mussels is richer in Vitamin B12, Manganese, Iron, Vitamin B2, Zinc, Folate, and Vitamin C.
  • Mussels's daily need coverage for Vitamin B12 is 902% higher.
  • Tuna has 10 times more Vitamin B6 than Mussels. Tuna has 1.038mg of Vitamin B6, while Mussels has 0.1mg.

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

Infographic

Tuna 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.
Tuna
Tuna
5
:
5
Mussels
Mussels
Contains more Magnesium +13.5%
Contains more Phosphorus +16.8%
Contains more Potassium +96.6%
Contains less Sodium -85.4%
Contains more Selenium +20.8%
Contains more Calcium +725%
Contains more Iron +630.4%
Contains more Zinc +493.3%
Contains more Copper +246.5%
Contains more Manganese +52207.7%
Tuna
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 35% 30% 143% 47% 8% 13% 15% 2% 591%
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Contains more Magnesium +13.5%
Contains more Phosphorus +16.8%
Contains more Potassium +96.6%
Contains less Sodium -85.4%
Contains more Selenium +20.8%
Contains more Calcium +725%
Contains more Iron +630.4%
Contains more Zinc +493.3%
Contains more Copper +246.5%
Contains more Manganese +52207.7%

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.
Tuna
Tuna
5
:
7
Mussels
Mussels
Contains more Vitamin B3 +635.7%
Contains more Vitamin B6 +938%
Contains more Vitamin A +367.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +123.9%
Contains more Vitamin B2 +206.6%
Contains more Vitamin B5 +184.4%
Contains more Folate +3700%
Contains more Vitamin B12 +921.3%
Tuna
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 6% 60% 0% 34% 32% 414% 21% 240% 2% 294% 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 B3 +635.7%
Contains more Vitamin B6 +938%
Contains more Vitamin A +367.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +123.9%
Contains more Vitamin B2 +206.6%
Contains more Vitamin B5 +184.4%
Contains more Folate +3700%
Contains more Vitamin B12 +921.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
:
3
Mussels
Mussels
Contains more Protein +22.5%
Contains more Water +12.8%
Contains more Fats +659.3%
Contains more Carbs +∞%
Contains more Other +148.4%
Tuna
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 Protein +22.5%
Contains more Water +12.8%
Contains more Fats +659.3%
Contains more Carbs +∞%
Contains more Other +148.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tuna
Tuna
1
:
2
Mussels
Mussels
Contains less Saturated Fat -75.9%
Contains more Monounsaturated Fat +634.8%
Contains more Polyunsaturated fat +592.6%
Tuna
40% 27% 34%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.138 g
Polyunsaturated fat: 0.175 g
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Contains less Saturated Fat -75.9%
Contains more Monounsaturated Fat +634.8%
Contains more Polyunsaturated fat +592.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tuna Mussels Opinion
Net carbs 0g 7.39g Mussels
Protein 29.15g 23.8g Tuna
Fats 0.59g 4.48g Mussels
Carbs 0g 7.39g Mussels
Calories 130kcal 172kcal Mussels
Calcium 4mg 33mg Mussels
Iron 0.92mg 6.72mg Mussels
Magnesium 42mg 37mg Tuna
Phosphorus 333mg 285mg Tuna
Potassium 527mg 268mg Tuna
Sodium 54mg 369mg Tuna
Zinc 0.45mg 2.67mg Mussels
Copper 0.043mg 0.149mg Mussels
Manganese 0.013mg 6.8mg Mussels
Selenium 108.2µg 89.6µg Tuna
Vitamin A 65IU 304IU Mussels
Vitamin A RAE 22µg 91µg Mussels
Vitamin E 0.29mg Tuna
Vitamin D 82IU Tuna
Vitamin D 2µg Tuna
Vitamin C 0mg 13.6mg Mussels
Vitamin B1 0.134mg 0.3mg Mussels
Vitamin B2 0.137mg 0.42mg Mussels
Vitamin B3 22.07mg 3mg Tuna
Vitamin B5 0.334mg 0.95mg Mussels
Vitamin B6 1.038mg 0.1mg Tuna
Folate 2µg 76µg Mussels
Vitamin B12 2.35µg 24µg Mussels
Vitamin K 0.1µg Tuna
Tryptophan 0.313mg 0.267mg Tuna
Threonine 1.224mg 1.025mg Tuna
Isoleucine 1.287mg 1.036mg Tuna
Leucine 2.27mg 1.676mg Tuna
Lysine 2.565mg 1.779mg Tuna
Methionine 0.827mg 0.537mg Tuna
Phenylalanine 1.091mg 0.853mg Tuna
Valine 1.438mg 1.04mg Tuna
Histidine 0.822mg 0.457mg Tuna
Cholesterol 47mg 56mg Tuna
Trans Fat 0.02g Mussels
Saturated Fat 0.205g 0.85g Tuna
Omega-3 - DHA 0.105g 0.506g Mussels
Omega-3 - EPA 0.015g 0.276g Mussels
Omega-3 - DPA 0.005g 0.044g Mussels
Monounsaturated Fat 0.138g 1.014g Mussels
Polyunsaturated fat 0.175g 1.212g Mussels
Omega-6 - Eicosadienoic acid 0.002g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna 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
92%
Tuna
286%
Mussels
Minerals Daily Need Coverage Score
88%
Tuna
198%
Mussels

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 315mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 9mg)
Which food is lower in Saturated Fat?
Tuna
Tuna is lower in Saturated Fat (difference - 0.645g)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 50)
Which food is cheaper?
Tuna
Tuna is cheaper (difference - $7)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0g)
Which food is richer in minerals?
?
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.
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.