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Salmon raw vs. Mussels — In-Depth Nutrition Comparison

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Differences between Salmon raw and Mussels

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

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

Infographic

Salmon raw 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 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%
Contains more Manganese +42400%
Contains more Selenium +145.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
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%
Contains more Manganese +42400%
Contains more Selenium +145.5%

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 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%
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%
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
Contains more Fats +41.5%
Contains more Water +12%
Contains more Other +67.3%
Contains more Protein +20%
Contains more Carbs +∞%
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +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
Contains more Monounsaturated Fat +107.4%
Contains more Polyunsaturated fat +109.5%
Contains less Saturated Fat -13.4%
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
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 rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Mussels
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 raw Mussels Opinion
Net carbs 0g 7.39g Mussels
Protein 19.84g 23.8g Mussels
Fats 6.34g 4.48g Salmon raw
Carbs 0g 7.39g Mussels
Calories 142kcal 172kcal Mussels
Calcium 12mg 33mg Mussels
Iron 0.8mg 6.72mg Mussels
Magnesium 29mg 37mg Mussels
Phosphorus 200mg 285mg Mussels
Potassium 490mg 268mg Salmon raw
Sodium 44mg 369mg Salmon raw
Zinc 0.64mg 2.67mg Mussels
Copper 0.25mg 0.149mg Salmon raw
Manganese 0.016mg 6.8mg Mussels
Selenium 36.5µg 89.6µg Mussels
Vitamin A 40IU 304IU Mussels
Vitamin A RAE 12µg 91µg Mussels
Vitamin C 0mg 13.6mg Mussels
Vitamin B1 0.226mg 0.3mg Mussels
Vitamin B2 0.38mg 0.42mg Mussels
Vitamin B3 7.86mg 3mg Salmon raw
Vitamin B5 1.664mg 0.95mg Salmon raw
Vitamin B6 0.818mg 0.1mg Salmon raw
Folate 25µg 76µg Mussels
Vitamin B12 3.18µg 24µg Mussels
Tryptophan 0.222mg 0.267mg Mussels
Threonine 0.87mg 1.025mg Mussels
Isoleucine 0.914mg 1.036mg Mussels
Leucine 1.613mg 1.676mg Mussels
Lysine 1.822mg 1.779mg Salmon raw
Methionine 0.587mg 0.537mg Salmon raw
Phenylalanine 0.775mg 0.853mg Mussels
Valine 1.022mg 1.04mg Mussels
Histidine 0.584mg 0.457mg Salmon raw
Cholesterol 55mg 56mg Salmon raw
Saturated Fat 0.981g 0.85g Mussels
Omega-3 - DHA 1.115g 0.506g Salmon raw
Omega-3 - EPA 0.321g 0.276g Salmon raw
Omega-3 - DPA 0.287g 0.044g Salmon raw
Monounsaturated Fat 2.103g 1.014g Salmon raw
Polyunsaturated fat 2.539g 1.212g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw 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
83%
Salmon raw
286%
Mussels
Minerals Daily Need Coverage Score
49%
Salmon raw
198%
Mussels

Comparison summary

Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 325mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 50)
Which food is lower in Saturated Fat?
Mussels
Mussels is lower in Saturated Fat (difference - 0.131g)
Which food is cheaper?
Mussels
Mussels is cheaper (difference - $6)
Which food is richer in minerals?
Mussels
Mussels 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

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.