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  6. Sardine vs. Mussels

Sardine vs. Mussels — In-Depth Nutrition Comparison

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Summary of differences between Sardine and Mussels

  • Sardine has 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 of Vitamin B12 628% more than Sardine.
  • Sardine has 12 times more Calcium than Mussels. While Sardine has 382mg of Calcium, Mussels has only 33mg.
  • Mussels 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 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.
Sardine
Sardine
6
:
4
Mussels
Mussels
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%
Contains more Manganese +6196.3%
Contains more Selenium +70%
Equal in Magnesium - 37
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
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%
Contains more Manganese +6196.3%
Contains more Selenium +70%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sardine
Sardine
5
:
7
Mussels
Mussels
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%
Sardine
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%
Mussels
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
3
:
2
Mussels
Mussels
Contains more Fats +155.6%
Contains more Other +35.8%
Contains more Carbs +∞%
Equal in Protein - 23.8
Equal in Water - 61.15
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Mussels
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 +155.6%
Contains more Other +35.8%
Contains more Carbs +∞%
Equal in Protein - 23.8
Equal in Water - 61.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Mussels
Mussels
Contains more Monounsaturated Fat +281.6%
Contains more Polyunsaturated fat +324.8%
Contains less Saturated Fat -44.4%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Contains more Monounsaturated Fat +281.6%
Contains more Polyunsaturated fat +324.8%
Contains less Saturated Fat -44.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Mussels
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 Mussels Opinion
Net carbs 0g 7.39g Mussels
Protein 24.62g 23.8g Sardine
Fats 11.45g 4.48g Sardine
Carbs 0g 7.39g Mussels
Calories 208kcal 172kcal Sardine
Calcium 382mg 33mg Sardine
Iron 2.92mg 6.72mg Mussels
Magnesium 39mg 37mg Sardine
Phosphorus 490mg 285mg Sardine
Potassium 397mg 268mg Sardine
Sodium 307mg 369mg Sardine
Zinc 1.31mg 2.67mg Mussels
Copper 0.186mg 0.149mg Sardine
Manganese 0.108mg 6.8mg Mussels
Selenium 52.7µg 89.6µg Mussels
Vitamin A 108IU 304IU Mussels
Vitamin A RAE 32µg 91µg Mussels
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin C 0mg 13.6mg Mussels
Vitamin B1 0.08mg 0.3mg Mussels
Vitamin B2 0.227mg 0.42mg Mussels
Vitamin B3 5.245mg 3mg Sardine
Vitamin B5 0.642mg 0.95mg Mussels
Vitamin B6 0.167mg 0.1mg Sardine
Folate 10µg 76µg Mussels
Vitamin B12 8.94µg 24µg Mussels
Vitamin K 2.6µg 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 Mussels
Saturated Fat 1.528g 0.85g Mussels
Omega-3 - DHA 0.509g 0.506g Sardine
Omega-3 - EPA 0.473g 0.276g Sardine
Omega-3 - DPA 0g 0.044g Mussels
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 Mussels
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
131%
Sardine
286%
Mussels
Minerals Daily Need Coverage Score
94%
Sardine
198%
Mussels

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?
Mussels
Mussels is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 86mg)
Which food is lower in Saturated Fat?
Mussels
Mussels 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

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. Sardine - 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.