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Olive oil vs. Mussels — In-Depth Nutrition Comparison

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How are olive oil and mussels different?

  • Mussels is higher than olive oil in vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, vitamin B1, zinc, and folate.
  • Mussels covers your daily need for vitamin B12, 1000% more than olive oil.
  • Olive oil contains 16 times more saturated fat than mussels. Olive oil contains 13.808g of saturated fat, while mussels contains 0.85g.
  • Mussels has a higher glycemic index (50) than olive oil (0).

Oil, olive, salad or cooking and Mollusks, mussel, blue, cooked, moist heat types were used in this article.

Infographic

Olive oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
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 less SodiumSodium -99.5%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +3200%
Contains more PotassiumPotassium +26700%
Contains more IronIron +1100%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 +2132.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 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 +7095.4%
Contains more Poly. FatPolyunsaturated fat +768.2%
Contains less Sat. FatSaturated fat -93.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Olive oil Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 0mg 6.8mg 296%
Monounsaturated fat 72.961g 1.014g 180%
Selenium 0µg 89.6µg 163%
Fats 100g 4.48g 147%
Vitamin E 14.35mg 96%
Iron 0.56mg 6.72mg 77%
Polyunsaturated fat 10.523g 1.212g 62%
Saturated fat 13.808g 0.85g 59%
Vitamin K 60.2µg 50%
Protein 0g 23.8g 48%
Phosphorus 0mg 285mg 41%
Calories 884kcal 172kcal 36%
Vitamin B2 0mg 0.42mg 32%
Vitamin B1 0mg 0.3mg 25%
Zinc 0mg 2.67mg 24%
Folate 0µg 76µg 19%
Vitamin B5 0mg 0.95mg 19%
Vitamin B3 0mg 3mg 19%
Cholesterol 0mg 56mg 19%
Copper 0mg 0.149mg 17%
Sodium 2mg 369mg 16%
Vitamin C 0mg 13.6mg 15%
Vitamin A 0µg 91µg 10%
Magnesium 0mg 37mg 9%
Potassium 1mg 268mg 8%
Vitamin B6 0mg 0.1mg 8%
Calcium 1mg 33mg 3%
Carbs 0g 7.39g 2%
Net carbs 0g 7.39g N/A
Choline 0.3mg 0%
Tryptophan 0mg 0.267mg 0%
Threonine 0mg 1.025mg 0%
Isoleucine 0mg 1.036mg 0%
Leucine 0mg 1.676mg 0%
Lysine 0mg 1.779mg 0%
Methionine 0mg 0.537mg 0%
Phenylalanine 0mg 0.853mg 0%
Valine 0mg 1.04mg 0%
Histidine 0mg 0.457mg 0%
Omega-3 - EPA 0g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - DPA 0g 0.044g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Mussels
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
34%
Olive oil
265%
Mussels
Minerals Daily Need Coverage Score
2%
Olive oil
198%
Mussels

Comparison summary

Which food is lower in Cholesterol?
Olive oil
Olive oil is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 367mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 50)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $5.6)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Mussels
Mussels is lower in Saturated fat (difference - 12.958g)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food is richer in vitamins?
Mussels
Mussels is relatively richer in vitamins

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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.