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English muffin vs. Mussels — In-Depth Nutrition Comparison

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The main differences between English muffins and mussels

  • English muffins are richer in fiber, yet mussels is richer in vitamin B12, manganese, iron, phosphorus, vitamin B2, zinc, vitamin C, and vitamin B5.
  • Daily need coverage for vitamin B12 for mussels is 998% higher.
  • Mussels has a lower glycemic index than English muffins.

Food types used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Mollusks, mussel, blue, cooked, moist heat.

Infographic

English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 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 more CalciumCalcium +57.6%
Contains more MagnesiumMagnesium +76.2%
Contains more PotassiumPotassium +104.6%
Contains more IronIron +655.1%
Contains more CopperCopper +15.5%
Contains more ZincZinc +281.4%
Contains more PhosphorusPhosphorus +114.3%
Contains less SodiumSodium -20.5%
Contains more ManganeseManganese +1804.8%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
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 CVitamin C +13500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +65.7%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +91.6%
Contains more Vitamin B5Vitamin B5 +113%
Contains more Vitamin B6Vitamin B6 +132.6%
Contains more Vitamin B12Vitamin B12 +59900%
Contains more FolateFolate +105.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 CarbsCarbs +522.5%
Contains more ProteinProtein +209.1%
Contains more FatsFats +148.9%
Contains more WaterWater +45.2%
Contains more OtherOther +32.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 less Sat. FatSaturated fat -69.5%
Contains more Mono. FatMonounsaturated fat +235.8%
Contains more Poly. FatPolyunsaturated fat +36.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient English muffin Mussels DV% diff.
Vitamin B12 0.04µg 24µg 998%
Manganese 0.357mg 6.8mg 280%
Selenium 89.6µg 163%
Iron 0.89mg 6.72mg 73%
Protein 7.7g 23.8g 32%
Phosphorus 133mg 285mg 22%
Vitamin B2 0.154mg 0.42mg 20%
Cholesterol 0mg 56mg 19%
Zinc 0.7mg 2.67mg 18%
Vitamin C 0.1mg 13.6mg 15%
Carbs 46g 7.39g 13%
Fiber 2.7g 0g 11%
Folate 37µg 76µg 10%
Vitamin A 0µg 91µg 10%
Vitamin B1 0.181mg 0.3mg 10%
Vitamin B5 0.446mg 0.95mg 10%
Vitamin B3 1.566mg 3mg 9%
Vitamin B6 0.043mg 0.1mg 4%
Potassium 131mg 268mg 4%
Sodium 464mg 369mg 4%
Magnesium 21mg 37mg 4%
Fats 1.8g 4.48g 4%
Saturated fat 0.259g 0.85g 3%
Calories 235kcal 172kcal 3%
Copper 0.129mg 0.149mg 2%
Calcium 52mg 33mg 2%
Monounsaturated fat 0.302g 1.014g 2%
Polyunsaturated fat 0.888g 1.212g 2%
Net carbs 43.3g 7.39g N/A
Tryptophan 0.092mg 0.267mg 0%
Threonine 0.242mg 1.025mg 0%
Isoleucine 0.315mg 1.036mg 0%
Leucine 0.553mg 1.676mg 0%
Lysine 0.241mg 1.779mg 0%
Methionine 0.139mg 0.537mg 0%
Phenylalanine 0.379mg 0.853mg 0%
Valine 0.353mg 1.04mg 0%
Histidine 0.17mg 0.457mg 0%
Omega-3 - EPA 0.276g N/A
Omega-3 - DHA 0.506g N/A
Omega-3 - DPA 0.044g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
English muffin 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
14%
English muffin
265%
Mussels
Minerals Daily Need Coverage Score
30%
English muffin
198%
Mussels

Comparison summary

Which food contains less Sodium?
Mussels
Mussels contains less Sodium (difference - 95mg)
Which food is lower in glycemic index?
Mussels
Mussels is lower in glycemic index (difference - 27)
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
Which food is lower in Cholesterol?
English muffin
English muffin is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 0.591g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.