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  6. Cod vs. Mussels

Cod vs. Mussels — In-Depth Nutrition Comparison

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Differences between Cod and Mussels

  • Cod contains less Vitamin B12, Manganese, Selenium, Iron, Vitamin B2, Phosphorus, Zinc, Vitamin B1, Folate, and Vitamin B5 than Mussels.
  • Mussels's daily need coverage for Vitamin B12 is 956% higher.

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

Infographic

Cod 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.
Cod
Cod
2
:
8
Mussels
Mussels
Contains more Magnesium +13.5%
Contains less Sodium -78.9%
Contains more Calcium +135.7%
Contains more Iron +1271.4%
Contains more Phosphorus +106.5%
Contains more Zinc +360.3%
Contains more Copper +313.9%
Contains more Manganese +33900%
Contains more Selenium +138.3%
Equal in Potassium - 268
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
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 less Sodium -78.9%
Contains more Calcium +135.7%
Contains more Iron +1271.4%
Contains more Phosphorus +106.5%
Contains more Zinc +360.3%
Contains more Copper +313.9%
Contains more Manganese +33900%
Contains more Selenium +138.3%
Equal in Potassium - 268

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.
Cod
Cod
4
:
8
Mussels
Mussels
Contains more Vitamin B6 +183%
Contains more Vitamin A +546.8%
Contains more Vitamin C +1260%
Contains more Vitamin B1 +240.9%
Contains more Vitamin B2 +431.6%
Contains more Vitamin B3 +19.4%
Contains more Vitamin B5 +427.8%
Contains more Folate +850%
Contains more Vitamin B12 +2185.7%
Cod
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 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 B6 +183%
Contains more Vitamin A +546.8%
Contains more Vitamin C +1260%
Contains more Vitamin B1 +240.9%
Contains more Vitamin B2 +431.6%
Contains more Vitamin B3 +19.4%
Contains more Vitamin B5 +427.8%
Contains more Folate +850%
Contains more Vitamin B12 +2185.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cod
Cod
1
:
4
Mussels
Mussels
Contains more Water +24.2%
Contains more Fats +420.9%
Contains more Carbs +∞%
Contains more Other +715.4%
Equal in Protein - 23.8
Cod
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 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 Water +24.2%
Contains more Fats +420.9%
Contains more Carbs +∞%
Contains more Other +715.4%
Equal in Protein - 23.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cod
Cod
1
:
2
Mussels
Mussels
Contains less Saturated Fat -80.2%
Contains more Monounsaturated Fat +717.7%
Contains more Polyunsaturated fat +315.1%
Cod
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Contains less Saturated Fat -80.2%
Contains more Monounsaturated Fat +717.7%
Contains more Polyunsaturated fat +315.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cod Mussels Opinion
Net carbs 0g 7.39g Mussels
Protein 22.83g 23.8g Mussels
Fats 0.86g 4.48g Mussels
Carbs 0g 7.39g Mussels
Calories 105kcal 172kcal Mussels
Calcium 14mg 33mg Mussels
Iron 0.49mg 6.72mg Mussels
Magnesium 42mg 37mg Cod
Phosphorus 138mg 285mg Mussels
Potassium 244mg 268mg Mussels
Sodium 78mg 369mg Cod
Zinc 0.58mg 2.67mg Mussels
Copper 0.036mg 0.149mg Mussels
Manganese 0.02mg 6.8mg Mussels
Selenium 37.6µg 89.6µg Mussels
Vitamin A 47IU 304IU Mussels
Vitamin A RAE 14µg 91µg Mussels
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 1mg 13.6mg Mussels
Vitamin B1 0.088mg 0.3mg Mussels
Vitamin B2 0.079mg 0.42mg Mussels
Vitamin B3 2.513mg 3mg Mussels
Vitamin B5 0.18mg 0.95mg Mussels
Vitamin B6 0.283mg 0.1mg Cod
Folate 8µg 76µg Mussels
Vitamin B12 1.05µg 24µg Mussels
Vitamin K 0.1µg Cod
Tryptophan 0.256mg 0.267mg Mussels
Threonine 1.001mg 1.025mg Mussels
Isoleucine 1.052mg 1.036mg Cod
Leucine 1.856mg 1.676mg Cod
Lysine 2.097mg 1.779mg Cod
Methionine 0.676mg 0.537mg Cod
Phenylalanine 0.891mg 0.853mg Cod
Valine 1.176mg 1.04mg Cod
Histidine 0.672mg 0.457mg Cod
Cholesterol 55mg 56mg Cod
Saturated Fat 0.168g 0.85g Cod
Omega-3 - DHA 0.154g 0.506g Mussels
Omega-3 - EPA 0.004g 0.276g Mussels
Omega-3 - DPA 0.013g 0.044g Mussels
Monounsaturated Fat 0.124g 1.014g Mussels
Polyunsaturated fat 0.292g 1.212g Mussels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod 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
30%
Cod
286%
Mussels
Minerals Daily Need Coverage Score
38%
Cod
198%
Mussels

Comparison summary

Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0g)
Which food is richer in vitamins?
Mussels
Mussels is relatively richer in vitamins
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 291mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.682g)
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)

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.