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Sardines vs. Mussels — In-Depth Nutrition Comparison

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Summary of differences between sardines and mussels

  • Sardines have more calcium and phosphorus; however, mussels is higher in vitamin B12, manganese, selenium, iron, vitamin B1, folate, and vitamin C.
  • Mussels covers your daily need for vitamin B12, 628% more than sardines.
  • Sardines have 12 times more calcium than mussels. While sardines have 382mg of calcium, mussels has only 33mg.
  • Mussels has less cholesterol.
  • The glycemic index of mussels is higher.

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

Sardines vs Mussels 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more CalciumCalcium +1057.6%
Contains more PotassiumPotassium +48.1%
Contains more CopperCopper +24.8%
Contains more PhosphorusPhosphorus +71.9%
Contains less SodiumSodium -16.8%
Contains more IronIron +130.1%
Contains more ZincZinc +103.8%
Contains more ManganeseManganese +6196.3%
Contains more SeleniumSelenium +70%
~equal in Magnesium ~37mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +74.8%
Contains more Vitamin B6Vitamin B6 +67%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +184.4%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B5Vitamin B5 +48%
Contains more Vitamin B12Vitamin B12 +168.5%
Contains more FolateFolate +660%

All nutrients comparison - raw data values

Nutrient Sardines Mussels DV% diff.
Vitamin B12 8.94µg 24µg 628%
Manganese 0.108mg 6.8mg 291%
Selenium 52.7µg 89.6µg 67%
Iron 2.92mg 6.72mg 48%
Calcium 382mg 33mg 35%
Cholesterol 142mg 56mg 29%
Phosphorus 490mg 285mg 29%
Polyunsaturated fat 5.148g 1.212g 26%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Vitamin B1 0.08mg 0.3mg 18%
Folate 10µg 76µg 17%
Vitamin B2 0.227mg 0.42mg 15%
Vitamin C 0mg 13.6mg 15%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Vitamin B3 5.245mg 3mg 14%
Zinc 1.31mg 2.67mg 12%
Fats 11.45g 4.48g 11%
Vitamin A 32µg 91µg 7%
Monounsaturated fat 3.869g 1.014g 7%
Vitamin B5 0.642mg 0.95mg 6%
Vitamin B6 0.167mg 0.1mg 5%
Copper 0.186mg 0.149mg 4%
Potassium 397mg 268mg 4%
Sodium 307mg 369mg 3%
Saturated fat 1.528g 0.85g 3%
Calories 208kcal 172kcal 2%
Vitamin K 2.6µg 2%
Protein 24.62g 23.8g 2%
Carbs 0g 7.39g 2%
Net carbs 0g 7.39g N/A
Magnesium 39mg 37mg 0%
Tryptophan 0.276mg 0.267mg 0%
Threonine 1.079mg 1.025mg 0%
Isoleucine 1.134mg 1.036mg 0%
Leucine 2.001mg 1.676mg 0%
Lysine 2.26mg 1.779mg 0%
Methionine 0.729mg 0.537mg 0%
Phenylalanine 0.961mg 0.853mg 0%
Valine 1.268mg 1.04mg 0%
Histidine 0.725mg 0.457mg 0%
Omega-3 - EPA 0.473g 0.276g N/A
Omega-3 - DHA 0.509g 0.506g N/A
Omega-3 - DPA 0g 0.044g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 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 FatsFats +155.6%
Contains more OtherOther +35.8%
Contains more CarbsCarbs +∞%
~equal in Protein ~23.8g
~equal in Water ~61.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains more Mono. FatMonounsaturated fat +281.6%
Contains more Poly. FatPolyunsaturated fat +324.8%
Contains less Sat. FatSaturated fat -44.4%

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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. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.