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Mackerel vs Mussel - In-Depth Nutrition Comparison

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A recap on differences between Mackerel and Mussel

  • Mackerel has more Vitamin B6, however Mussel is higher in Vitamin B12, Iron, Selenium, Vitamin B1, Vitamin B2, Folate, and Vitamin C.
  • Mussel covers your daily Vitamin B12 needs 500% more than Mackerel.
  • Mussel contains 12 times less Sodium than Mackerel. Mackerel contains 4450mg of Sodium, while Mussel contains 369mg.

Food varieties used in this article are Fish, mackerel, salted and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Mackerel 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
Contains more Calcium +100%
Contains more Magnesium +62.2%
Contains more Potassium +94%
Contains more Iron +380%
Contains more Phosphorus +12.2%
Contains less Sodium -91.7%
Contains more Zinc +142.7%
Contains more Copper +49%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 53% 43% 109% 46% 581% 30% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 252% 27% 123% 24% 49% 73% 50%
Contains more Calcium +100%
Contains more Magnesium +62.2%
Contains more Potassium +94%
Contains more Iron +380%
Contains more Phosphorus +12.2%
Contains less Sodium -91.7%
Contains more Zinc +142.7%
Contains more Copper +49%

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
:
7
Mussel
Contains more Vitamin B6 +310%
Contains more Vitamin A +93.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1400%
Contains more Vitamin B2 +121.1%
Contains more Folate +406.7%
Contains more Vitamin B12 +100%
Equal in Vitamin B3 - 3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
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 +310%
Contains more Vitamin A +93.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1400%
Contains more Vitamin B2 +121.1%
Contains more Folate +406.7%
Contains more Vitamin B12 +100%
Equal in Vitamin B3 - 3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +460.3%
Contains more Other +321.4%
Contains more Protein +28.6%
Contains more Carbs +∞%
Contains more Water +42.2%
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 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 Fats +460.3%
Contains more Other +321.4%
Contains more Protein +28.6%
Contains more Carbs +∞%
Contains more Water +42.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +720.5%
Contains more Polyunsaturated fat +412.4%
Contains less Saturated Fat -88.1%
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Contains more Monounsaturated Fat +720.5%
Contains more Polyunsaturated fat +412.4%
Contains less Saturated Fat -88.1%

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.
Mackerel Mussel
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 Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mackerel Mussel Opinion
Net carbs 0g 7.39g Mussel
Protein 18.5g 23.8g Mussel
Fats 25.1g 4.48g Mackerel
Carbs 0g 7.39g Mussel
Calories 305kcal 172kcal Mackerel
Calcium 66mg 33mg Mackerel
Iron 1.4mg 6.72mg Mussel
Magnesium 60mg 37mg Mackerel
Phosphorus 254mg 285mg Mussel
Potassium 520mg 268mg Mackerel
Sodium 4450mg 369mg Mussel
Zinc 1.1mg 2.67mg Mussel
Copper 0.1mg 0.149mg Mussel
Vitamin A 157IU 304IU Mussel
Vitamin A RAE 47µg 91µg Mussel
Vitamin E 2.38mg Mackerel
Vitamin D 1006IU Mackerel
Vitamin D 25.2µg Mackerel
Vitamin C 0mg 13.6mg Mussel
Vitamin B1 0.02mg 0.3mg Mussel
Vitamin B2 0.19mg 0.42mg Mussel
Vitamin B3 3.3mg 3mg Mackerel
Vitamin B5 0.95mg Mussel
Vitamin B6 0.41mg 0.1mg Mackerel
Folate 15µg 76µg Mussel
Vitamin B12 12µg 24µg Mussel
Vitamin K 7.8µg Mackerel
Tryptophan 0.267mg Mussel
Threonine 1.025mg Mussel
Isoleucine 1.036mg Mussel
Leucine 1.676mg Mussel
Lysine 1.779mg Mussel
Methionine 0.537mg Mussel
Phenylalanine 0.853mg Mussel
Valine 1.04mg Mussel
Histidine 0.457mg Mussel
Cholesterol 95mg 56mg Mussel
Saturated Fat 7.148g 0.85g Mussel
Omega-3 - DHA 2.965g 0.506g Mackerel
Omega-3 - EPA 1.619g 0.276g Mackerel
Omega-3 - DPA 0.391g 0.044g Mackerel
Monounsaturated Fat 8.32g 1.014g Mackerel
Polyunsaturated fat 6.21g 1.212g Mackerel

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
212%
Mackerel
286%
Mussel
Minerals Daily Need Coverage Score
114%
Mackerel
76%
Mussel

Comparison summary

Which food is lower in Sugar?
Mussel
Mussel is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mussel
Mussel contains less Sodium (difference - 4081mg)
Which food is lower in Cholesterol?
Mussel
Mussel is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Mussel
Mussel is lower in Saturated Fat (difference - 6.298g)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 50)
Which food is cheaper?
?
The foods are relatively equal in price ($7)
Which food is richer in minerals?
?
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.
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.