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Cod vs Mussel - In-Depth Nutrition Comparison

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Significant differences between Cod and Mussel

  • Cod has more Vitamin B5, however Mussel is richer in Vitamin B12, Manganese, Selenium, Iron, Vitamin B2, Zinc, Vitamin B1, Folate, and Vitamin C.
  • Cod covers your daily Vitamin B5 needs 3041% more than Mussel.

Specific food types used in this comparison are Fish, cod, Atlantic, raw and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Cod vs Mussel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
2
:
6
Mussel
Contains more Potassium +54.1%
Contains less Sodium -85.4%
Contains more Calcium +106.3%
Contains more Iron +1668.4%
Contains more Magnesium +15.6%
Contains more Phosphorus +40.4%
Contains more Zinc +493.3%
Contains more Copper +432.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 252% 27% 123% 24% 49% 73% 50%
Contains more Potassium +54.1%
Contains less Sodium -85.4%
Contains more Calcium +106.3%
Contains more Iron +1668.4%
Contains more Magnesium +15.6%
Contains more Phosphorus +40.4%
Contains more Zinc +493.3%
Contains more Copper +432.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Cod
5
:
7
Mussel
Contains more Vitamin B5 +16005.3%
Contains more Vitamin B6 +145%
Contains more Vitamin A +660%
Contains more Vitamin C +1260%
Contains more Vitamin B1 +294.7%
Contains more Vitamin B2 +546.2%
Contains more Vitamin B3 +45.4%
Contains more Folate +985.7%
Contains more Vitamin B12 +2537.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
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 B5 +16005.3%
Contains more Vitamin B6 +145%
Contains more Vitamin A +660%
Contains more Vitamin C +1260%
Contains more Vitamin B1 +294.7%
Contains more Vitamin B2 +546.2%
Contains more Vitamin B3 +45.4%
Contains more Folate +985.7%
Contains more Vitamin B12 +2537.4%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cod Mussel
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cod Mussel Opinion
Net carbs 0g 7.39g Mussel
Protein 17.81g 23.8g Mussel
Fats 0.67g 4.48g Mussel
Carbs 0g 7.39g Mussel
Calories 82kcal 172kcal Mussel
Starch g g
Fructose g g
Sugar 0g g Mussel
Fiber 0g 0g
Calcium 16mg 33mg Mussel
Iron 0.38mg 6.72mg Mussel
Magnesium 32mg 37mg Mussel
Phosphorus 203mg 285mg Mussel
Potassium 413mg 268mg Cod
Sodium 54mg 369mg Cod
Zinc 0.45mg 2.67mg Mussel
Copper 0.028mg 0.149mg Mussel
Vitamin A 40IU 304IU Mussel
Vitamin E 0.64mg mg Cod
Vitamin D 36IU IU Cod
Vitamin D 0.9µg µg Cod
Vitamin C 1mg 13.6mg Mussel
Vitamin B1 0.076mg 0.3mg Mussel
Vitamin B2 0.065mg 0.42mg Mussel
Vitamin B3 2.063mg 3mg Mussel
Vitamin B5 153mg 0.95mg Cod
Vitamin B6 0.245mg 0.1mg Cod
Folate 7µg 76µg Mussel
Vitamin B12 0.91µg 24µg Mussel
Vitamin K 0.1µg µg Cod
Tryptophan 0.199mg 0.267mg Mussel
Threonine 0.781mg 1.025mg Mussel
Isoleucine 0.821mg 1.036mg Mussel
Leucine 1.447mg 1.676mg Mussel
Lysine 1.635mg 1.779mg Mussel
Methionine 0.527mg 0.537mg Mussel
Phenylalanine 0.695mg 0.853mg Mussel
Valine 0.917mg 1.04mg Mussel
Histidine 0.524mg 0.457mg Cod
Cholesterol 43mg 56mg Cod
Trans Fat g g
Saturated Fat 0.131g 0.85g Cod
Monounsaturated Fat 0.094g 1.014g Mussel
Polyunsaturated fat 0.231g 1.212g Mussel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod Mussel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
790
Cod
286
Mussel
Mineral Summary Score
24
Cod
76
Mussel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
107%
Cod
143%
Mussel
Carbohydrates
0%
Cod
7%
Mussel
Fats
3%
Cod
21%
Mussel

Comparison summary

Which food is richer in minerals?
Mussel
Mussel is relatively richer in minerals
Which food is lower in Sugar?
Mussel
Mussel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 315mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.719g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 50)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/nutrients
  2. Mussel - 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.