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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 Potassium +48.1%
Contains more Copper +24.8%
Contains more Phosphorus +71.9%
Contains less Sodium -16.8%
Contains more Iron +130.1%
Contains more Zinc +103.8%
Equal in Magnesium - 37
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 115% 36% 28% 62% 36% 210% 41%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 252% 10% 24% 27% 50% 73% 123% 49%
Contains more Calcium +1057.6%
Contains more Potassium +48.1%
Contains more Copper +24.8%
Contains more Phosphorus +71.9%
Contains less Sodium -16.8%
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 C +∞%
Contains more Vitamin A +181.5%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +85%
Contains more Vitamin B5 +48%
Contains more Vitamin B12 +168.5%
Contains more Folate +660%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 7% 41% 144% 20% 53% 99% 39% 39% 1118% 7% 8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 19% 0% 0% 75% 97% 57% 57% 24% 3000% 0% 57%
Contains more Vitamin B3 +74.8%
Contains more Vitamin B6 +67%
Contains more Vitamin C +∞%
Contains more Vitamin A +181.5%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +85%
Contains more Vitamin B5 +48%
Contains more Vitamin B12 +168.5%
Contains more Folate +660%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
148%
Sardine
143%
Mussel
Carbohydrates
0%
Sardine
7%
Mussel
Fats
53%
Sardine
21%
Mussel

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

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

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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 Cholesterol?
Mussel
Mussel is lower in Cholesterol (difference - 86mg)
Which food contains less Sugars?
Mussel
Mussel contains less Sugars (difference - 0g)
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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Sardine Mussel Opinion
Calories 208 172 Sardine
Protein 24.62 23.8 Sardine
Fats 11.45 4.48 Sardine
Vitamin C 0 13.6 Mussel
Carbs 0 7.39 Mussel
Cholesterol 142 56 Mussel
Vitamin D 193 Sardine
Iron 2.92 6.72 Mussel
Calcium 382 33 Sardine
Potassium 397 268 Sardine
Magnesium 39 37 Sardine
Sugars 0 Mussel
Fiber 0 0
Copper 0.186 0.149 Sardine
Zinc 1.31 2.67 Mussel
Starch
Phosphorus 490 285 Sardine
Sodium 307 369 Sardine
Vitamin A 108 304 Mussel
Vitamin E 2.04 Sardine
Vitamin D 4.8 Sardine
Vitamin B1 0.08 0.3 Mussel
Vitamin B2 0.227 0.42 Mussel
Vitamin B3 5.245 3 Sardine
Vitamin B5 0.642 0.95 Mussel
Vitamin B6 0.167 0.1 Sardine
Vitamin B12 8.94 24 Mussel
Vitamin K 2.6 Sardine
Folate 10 76 Mussel
Trans Fat
Saturated Fat 1.528 0.85 Mussel
Monounsaturated Fat 3.869 1.014 Sardine
Polyunsaturated fat 5.148 1.212 Sardine
Tryptophan 0.276 0.267 Sardine
Threonine 1.079 1.025 Sardine
Isoleucine 1.134 1.036 Sardine
Leucine 2.001 1.676 Sardine
Lysine 2.26 1.779 Sardine
Methionine 0.729 0.537 Sardine
Phenylalanine 0.961 0.853 Sardine
Valine 1.268 1.04 Sardine
Histidine 0.725 0.457 Sardine
Fructose

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 of 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.