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Cheese vs. Mussels — In-Depth Nutrition Comparison

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The main differences between cheese and mussels

  • Cheese is richer in calcium, phosphorus, and vitamin A, yet mussels is richer in vitamin B12, manganese, selenium, iron, vitamin B1, and vitamin B3.
  • Daily need coverage for vitamin B12 for mussels is 954% higher.
  • Cheese contains 22 times more saturated fat than mussels. Cheese contains 18.867g of saturated fat, while mussels contains 0.85g.
  • Cheese has a lower glycemic index than mussels.

Food types used in this article are Cheese, cheddar and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Cheese 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.
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more CalciumCalcium +2051.5%
Contains more ZincZinc +36.3%
Contains more PhosphorusPhosphorus +59.6%
Contains more MagnesiumMagnesium +37%
Contains more PotassiumPotassium +252.6%
Contains more IronIron +4700%
Contains more CopperCopper +396.7%
Contains less SodiumSodium -43.5%
Contains more ManganeseManganese +25085.2%
Contains more SeleniumSelenium +214.4%

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.
Cheese
Cheese
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 45% 0% 30% 0% 75% 97% 56% 57% 23% 3000% 0% 57%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +262.6%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +934.5%
Contains more Vitamin B3Vitamin B3 +4984.7%
Contains more Vitamin B5Vitamin B5 +131.7%
Contains more Vitamin B6Vitamin B6 +51.5%
Contains more Vitamin B12Vitamin B12 +2081.8%
Contains more FolateFolate +181.5%
~equal in Vitamin B2 ~0.42mg

All nutrients comparison - raw data values

Nutrient Cheese Mussels DV% diff.
Vitamin B12 1.1µg 24µg 954%
Manganese 0.027mg 6.8mg 294%
Selenium 28.5µg 89.6µg 111%
Iron 0.14mg 6.72mg 82%
Saturated fat 18.867g 0.85g 82%
Calcium 710mg 33mg 68%
Fats 33.31g 4.48g 44%
Vitamin A 330µg 91µg 27%
Phosphorus 455mg 285mg 24%
Vitamin B1 0.029mg 0.3mg 23%
Monounsaturated fat 9.246g 1.014g 21%
Vitamin B3 0.059mg 3mg 18%
Vitamin C 0mg 13.6mg 15%
Cholesterol 99mg 56mg 14%
Copper 0.03mg 0.149mg 13%
Calories 404kcal 172kcal 12%
Sodium 653mg 369mg 12%
Folate 27µg 76µg 12%
Vitamin B5 0.41mg 0.95mg 11%
Zinc 3.64mg 2.67mg 9%
Potassium 76mg 268mg 6%
Vitamin E 0.71mg 5%
Vitamin D* 24 IU 3%
Vitamin D 0.6µg 3%
Vitamin B6 0.066mg 0.1mg 3%
Choline 16.5mg 3%
Protein 22.87g 23.8g 2%
Magnesium 27mg 37mg 2%
Vitamin K 2.4µg 2%
Carbs 3.09g 7.39g 1%
Vitamin B2 0.428mg 0.42mg 1%
Polyunsaturated fat 1.421g 1.212g 1%
Protein per 100 calories 5.7g 14g N/A
Calories per 10 g protein 177kcal 72kcal N/A
Weight per 100 calories 25g 58g N/A
Unsaturated / Saturated Fat ratio 0.57 2.6 N/A
Net carbs 3.09g 7.39g N/A
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.267mg 0%
Threonine 1.044mg 1.025mg 0%
Isoleucine 1.206mg 1.036mg 0%
Leucine 1.939mg 1.676mg 0%
Lysine 1.025mg 1.779mg 0%
Methionine 0.547mg 0.537mg 0%
Phenylalanine 1.074mg 0.853mg 0%
Valine 1.404mg 1.04mg 0%
Histidine 0.547mg 0.457mg 0%
Omega-3 - EPA 0.01g 0.276g N/A
Omega-3 - DHA 0.001g 0.506g N/A
Omega-3 - DPA 0.017g 0.044g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
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 FatsFats +643.5%
Contains more OtherOther +16.7%
Contains more CarbsCarbs +139.2%
Contains more WaterWater +65.2%
~equal in Protein ~23.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains more Mono. FatMonounsaturated fat +811.8%
Contains more Poly. FatPolyunsaturated fat +17.2%
Contains less Sat. FatSaturated fat -95.5%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.