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Sardine vs Mussel - In-Depth Nutrition Comparison

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Summary of differences between Sardine and Mussel

  • Sardine has more Calcium, and Phosphorus, however Mussel is higher in Vitamin B12, Manganese, Selenium, Iron, Vitamin B1, Folate, and Vitamin C.
  • Mussel covers your daily need of Vitamin B12 628% more than Sardine.
  • Sardine has 12 times more Calcium than Mussel. While Sardine has 382mg of Calcium, Mussel has only 33mg.
  • Mussel has less Cholesterol.

These are the specific foods used in this comparison Fish, sardine, Atlantic, canned in oil, drained solids with bone and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Sardine vs Mussel infographic
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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
:
2
Mussel
Contains more Calcium +1057.6%
Contains more Phosphorus +71.9%
Contains more Potassium +48.1%
Contains less Sodium -16.8%
Contains more Copper +24.8%
Contains more Iron +130.1%
Contains more Zinc +103.8%
Equal in Magnesium - 37
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 115% 110% 28% 210% 36% 41% 36% 62%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 252% 27% 123% 24% 49% 73% 50%
Contains more Calcium +1057.6%
Contains more Phosphorus +71.9%
Contains more Potassium +48.1%
Contains less Sodium -16.8%
Contains more Copper +24.8%
Contains more Iron +130.1%
Contains more Zinc +103.8%
Equal in Magnesium - 37

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 B3 +74.8%
Contains more Vitamin B6 +67%
Contains more Vitamin A +181.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +85%
Contains more Vitamin B5 +48%
Contains more Folate +660%
Contains more Vitamin B12 +168.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
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 +74.8%
Contains more Vitamin B6 +67%
Contains more Vitamin A +181.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +85%
Contains more Vitamin B5 +48%
Contains more Folate +660%
Contains more Vitamin B12 +168.5%

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

All nutrients comparison - raw data values

Nutrient Sardine Mussel Opinion
Net carbs 0g 7.39g Mussel
Protein 24.62g 23.8g Sardine
Fats 11.45g 4.48g Sardine
Carbs 0g 7.39g Mussel
Calories 208kcal 172kcal Sardine
Starch g g
Fructose g g
Sugar 0g g Mussel
Fiber 0g 0g
Calcium 382mg 33mg Sardine
Iron 2.92mg 6.72mg Mussel
Magnesium 39mg 37mg Sardine
Phosphorus 490mg 285mg Sardine
Potassium 397mg 268mg Sardine
Sodium 307mg 369mg Sardine
Zinc 1.31mg 2.67mg Mussel
Copper 0.186mg 0.149mg Sardine
Vitamin A 108IU 304IU Mussel
Vitamin E 2.04mg mg Sardine
Vitamin D 193IU IU Sardine
Vitamin D 4.8µg µg Sardine
Vitamin C 0mg 13.6mg Mussel
Vitamin B1 0.08mg 0.3mg Mussel
Vitamin B2 0.227mg 0.42mg Mussel
Vitamin B3 5.245mg 3mg Sardine
Vitamin B5 0.642mg 0.95mg Mussel
Vitamin B6 0.167mg 0.1mg Sardine
Folate 10µg 76µg Mussel
Vitamin B12 8.94µg 24µg Mussel
Vitamin K 2.6µg µg Sardine
Tryptophan 0.276mg 0.267mg Sardine
Threonine 1.079mg 1.025mg Sardine
Isoleucine 1.134mg 1.036mg Sardine
Leucine 2.001mg 1.676mg Sardine
Lysine 2.26mg 1.779mg Sardine
Methionine 0.729mg 0.537mg Sardine
Phenylalanine 0.961mg 0.853mg Sardine
Valine 1.268mg 1.04mg Sardine
Histidine 0.725mg 0.457mg Sardine
Cholesterol 142mg 56mg Mussel
Trans Fat g g
Saturated Fat 1.528g 0.85g Mussel
Monounsaturated Fat 3.869g 1.014g Sardine
Polyunsaturated fat 5.148g 1.212g Sardine

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
131
Sardine
286
Mussel
Mineral Summary Score
79
Sardine
76
Mussel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
148%
Sardine
143%
Mussel
Carbohydrates
0%
Sardine
7%
Mussel
Fats
53%
Sardine
21%
Mussel

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 62mg)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 50)
Which food is lower in Sugar?
Mussel
Mussel is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Mussel
Mussel is lower in Cholesterol (difference - 86mg)
Which food is lower in Saturated Fat?
Mussel
Mussel is lower in Saturated Fat (difference - 0.678g)
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.