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Mackerel vs. Mussels — In-Depth Nutrition Comparison

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A recap on differences between Mackerel and Mussels

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

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

Infographic

Mackerel 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.
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%
Contains more Selenium +22.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
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%
Contains more Selenium +22.1%

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.
:
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 rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mackerel Mussels
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 Mussels Opinion
Net carbs 0g 7.39g Mussels
Protein 18.5g 23.8g Mussels
Fats 25.1g 4.48g Mackerel
Carbs 0g 7.39g Mussels
Calories 305kcal 172kcal Mackerel
Calcium 66mg 33mg Mackerel
Iron 1.4mg 6.72mg Mussels
Magnesium 60mg 37mg Mackerel
Phosphorus 254mg 285mg Mussels
Potassium 520mg 268mg Mackerel
Sodium 4450mg 369mg Mussels
Zinc 1.1mg 2.67mg Mussels
Copper 0.1mg 0.149mg Mussels
Manganese 6.8mg Mussels
Selenium 73.4µg 89.6µg Mussels
Vitamin A 157IU 304IU Mussels
Vitamin A RAE 47µg 91µg Mussels
Vitamin E 2.38mg Mackerel
Vitamin D 1006IU Mackerel
Vitamin D 25.2µg Mackerel
Vitamin C 0mg 13.6mg Mussels
Vitamin B1 0.02mg 0.3mg Mussels
Vitamin B2 0.19mg 0.42mg Mussels
Vitamin B3 3.3mg 3mg Mackerel
Vitamin B5 0.95mg Mussels
Vitamin B6 0.41mg 0.1mg Mackerel
Folate 15µg 76µg Mussels
Vitamin B12 12µg 24µg Mussels
Vitamin K 7.8µg Mackerel
Tryptophan 0.267mg Mussels
Threonine 1.025mg Mussels
Isoleucine 1.036mg Mussels
Leucine 1.676mg Mussels
Lysine 1.779mg Mussels
Methionine 0.537mg Mussels
Phenylalanine 0.853mg Mussels
Valine 1.04mg Mussels
Histidine 0.457mg Mussels
Cholesterol 95mg 56mg Mussels
Saturated Fat 7.148g 0.85g Mussels
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 Mussels
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 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
212%
Mackerel
286%
Mussels
Minerals Daily Need Coverage Score
131%
Mackerel
198%
Mussels

Comparison summary

Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mussels
Mussels contains less Sodium (difference - 4081mg)
Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 39mg)
Which food is lower in Saturated Fat?
Mussels
Mussels 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

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.