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Salmon vs Mussel - In-Depth Nutrition Comparison

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Differences between Salmon and Mussel

  • Salmon has more Vitamin B6, Vitamin B3, and Vitamin B5, while Mussel has more Vitamin B12, Manganese, Selenium, Iron, Zinc, and Vitamin C.
  • Mussel's daily need coverage for Vitamin B12 is 868% higher.
  • Mussel contains 8 times less Vitamin B6 than Salmon. Salmon contains 0.818mg of Vitamin B6, while Mussel contains 0.1mg.
  • The amount of Sodium in Salmon is lower.

The food types used in this comparison are Fish, salmon, Atlantic, wild, raw and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Salmon 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
Salmon
Salmon
3
:
5
Mussel
Mussel
Contains more Potassium +82.8%
Contains less Sodium -88.1%
Contains more Copper +67.8%
Contains more Calcium +175%
Contains more Iron +740%
Contains more Magnesium +27.6%
Contains more Phosphorus +42.5%
Contains more Zinc +317.2%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Mussel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 252% 27% 123% 24% 49% 73% 50%
Contains more Potassium +82.8%
Contains less Sodium -88.1%
Contains more Copper +67.8%
Contains more Calcium +175%
Contains more Iron +740%
Contains more Magnesium +27.6%
Contains more Phosphorus +42.5%
Contains more Zinc +317.2%

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
Salmon
Salmon
3
:
6
Mussel
Mussel
Contains more Vitamin B3 +162%
Contains more Vitamin B5 +75.2%
Contains more Vitamin B6 +718%
Contains more Vitamin A +660%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B2 +10.5%
Contains more Folate +204%
Contains more Vitamin B12 +654.7%
Salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Mussel
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 B3 +162%
Contains more Vitamin B5 +75.2%
Contains more Vitamin B6 +718%
Contains more Vitamin A +660%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B2 +10.5%
Contains more Folate +204%
Contains more Vitamin B12 +654.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
3
:
2
Mussel
Mussel
Contains more Fats +41.5%
Contains more Water +12%
Contains more Other +67.3%
Contains more Protein +20%
Contains more Carbs +∞%
Salmon
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Mussel
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 +41.5%
Contains more Water +12%
Contains more Other +67.3%
Contains more Protein +20%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Mussel
Mussel
Contains more Monounsaturated Fat +107.4%
Contains more Polyunsaturated fat +109.5%
Contains less Saturated Fat -13.4%
Salmon
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Mussel
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Contains more Monounsaturated Fat +107.4%
Contains more Polyunsaturated fat +109.5%
Contains less Saturated Fat -13.4%

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.
Salmon Mussel
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon Mussel Opinion
Net carbs 0g 7.39g Mussel
Protein 19.84g 23.8g Mussel
Fats 6.34g 4.48g Salmon
Carbs 0g 7.39g Mussel
Calories 142kcal 172kcal Mussel
Calcium 12mg 33mg Mussel
Iron 0.8mg 6.72mg Mussel
Magnesium 29mg 37mg Mussel
Phosphorus 200mg 285mg Mussel
Potassium 490mg 268mg Salmon
Sodium 44mg 369mg Salmon
Zinc 0.64mg 2.67mg Mussel
Copper 0.25mg 0.149mg Salmon
Vitamin A 40IU 304IU Mussel
Vitamin A RAE 12µg 91µg Mussel
Vitamin C 0mg 13.6mg Mussel
Vitamin B1 0.226mg 0.3mg Mussel
Vitamin B2 0.38mg 0.42mg Mussel
Vitamin B3 7.86mg 3mg Salmon
Vitamin B5 1.664mg 0.95mg Salmon
Vitamin B6 0.818mg 0.1mg Salmon
Folate 25µg 76µg Mussel
Vitamin B12 3.18µg 24µg Mussel
Tryptophan 0.222mg 0.267mg Mussel
Threonine 0.87mg 1.025mg Mussel
Isoleucine 0.914mg 1.036mg Mussel
Leucine 1.613mg 1.676mg Mussel
Lysine 1.822mg 1.779mg Salmon
Methionine 0.587mg 0.537mg Salmon
Phenylalanine 0.775mg 0.853mg Mussel
Valine 1.022mg 1.04mg Mussel
Histidine 0.584mg 0.457mg Salmon
Cholesterol 55mg 56mg Salmon
Saturated Fat 0.981g 0.85g Mussel
Omega-3 - DHA 1.115g 0.506g Salmon
Omega-3 - EPA 0.321g 0.276g Salmon
Omega-3 - DPA 0.287g 0.044g Salmon
Monounsaturated Fat 2.103g 1.014g Salmon
Polyunsaturated fat 2.539g 1.212g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon 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
83%
Salmon
286%
Mussel
Minerals Daily Need Coverage Score
36%
Salmon
76%
Mussel

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 325mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 50)
Which food is lower in Saturated Fat?
Mussel
Mussel is lower in Saturated Fat (difference - 0.131g)
Which food is cheaper?
Mussel
Mussel is cheaper (difference - $6)
Which food is richer in minerals?
Mussel
Mussel is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.