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Rainbow trout vs Mussel - In-Depth Nutrition Comparison

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A recap on differences between Rainbow trout and Mussel

  • Rainbow trout has more Vitamin B6 and Vitamin B3, however Mussel is higher in Vitamin B12, Manganese, Selenium, Iron, Vitamin B2, Zinc, Folate and Vitamin B1.
  • Mussel covers your daily Vitamin B12 needs 821% more than Rainbow trout.
  • Mussel contains 3 times less Vitamin B6 than Rainbow trout. Rainbow trout contains 0.34mg of Vitamin B6, while Mussel contains 0.1mg.

Food varieties used in this article are Fish, trout, rainbow, farmed, raw and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Rainbow trout 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
:
6
Mussel
Contains more Potassium +40.7%
Contains less Sodium -86.2%
Contains more Iron +2067.7%
Contains more Calcium +32%
Contains more Magnesium +48%
Contains more Copper +223.9%
Contains more Zinc +493.3%
Contains more Phosphorus +26.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 12% 8% 34% 18% 16% 13% 97% 7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 252% 10% 24% 27% 50% 73% 123% 49%
Contains more Potassium +40.7%
Contains less Sodium -86.2%
Contains more Iron +2067.7%
Contains more Calcium +32%
Contains more Magnesium +48%
Contains more Copper +223.9%
Contains more Zinc +493.3%
Contains more Phosphorus +26.1%

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
:
6
Mussel
Contains more Vitamin B3 +85.6%
Contains more Vitamin B5 +75.5%
Contains more Vitamin B6 +240%
Contains more Vitamin C +369%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +366.7%
Contains more Vitamin B12 +458.1%
Contains more Folate +590.9%
Equal in Vitamin A - 304
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 10% 17% 47% 477% 30% 21% 105% 101% 79% 538% 1% 9%
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 +85.6%
Contains more Vitamin B5 +75.5%
Contains more Vitamin B6 +240%
Contains more Vitamin C +369%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +366.7%
Contains more Vitamin B12 +458.1%
Contains more Folate +590.9%
Equal in Vitamin A - 304

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
119
Rainbow trout
286
Mussel
Mineral Summary Score
25
Rainbow trout
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
120%
Rainbow trout
143%
Mussel
Carbohydrates
0%
Rainbow trout
7%
Mussel
Fats
29%
Rainbow trout
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.
Rainbow trout Mussel
Lower in Sodium ok
Lower in glycemic index ok
Lower in Cholesterol ok
Lower in Sugars ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rainbow trout 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?
Rainbow trout
Rainbow trout contains less Sodium (difference - 318mg)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Mussel
Mussel is lower in Cholesterol (difference - 3mg)
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 - 0.533g)
Which food is richer in minerals?
Mussel
Mussel is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($7)
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 Rainbow trout Mussel Opinion
Calories 141 172 Mussel
Protein 19.94 23.8 Mussel
Fats 6.18 4.48 Rainbow trout
Vitamin C 2.9 13.6 Mussel
Carbs 0 7.39 Mussel
Cholesterol 59 56 Mussel
Vitamin D 635 Rainbow trout
Iron 0.31 6.72 Mussel
Calcium 25 33 Mussel
Potassium 377 268 Rainbow trout
Magnesium 25 37 Mussel
Sugars 0 Mussel
Fiber 0 0
Copper 0.046 0.149 Mussel
Zinc 0.45 2.67 Mussel
Starch
Phosphorus 226 285 Mussel
Sodium 51 369 Rainbow trout
Vitamin A 280 304 Mussel
Vitamin E 2.34 Rainbow trout
Vitamin D 15.9 Rainbow trout
Vitamin B1 0.12 0.3 Mussel
Vitamin B2 0.09 0.42 Mussel
Vitamin B3 5.567 3 Rainbow trout
Vitamin B5 1.667 0.95 Rainbow trout
Vitamin B6 0.34 0.1 Rainbow trout
Vitamin B12 4.3 24 Mussel
Vitamin K 0.1 Rainbow trout
Folate 11 76 Mussel
Trans Fat 0.047 Mussel
Saturated Fat 1.383 0.85 Mussel
Monounsaturated Fat 1.979 1.014 Rainbow trout
Polyunsaturated fat 1.507 1.212 Rainbow trout
Tryptophan 0.234 0.267 Mussel
Threonine 0.915 1.025 Mussel
Isoleucine 0.962 1.036 Mussel
Leucine 1.696 1.676 Rainbow trout
Lysine 1.916 1.779 Rainbow trout
Methionine 0.618 0.537 Rainbow trout
Phenylalanine 0.815 0.853 Mussel
Valine 1.075 1.04 Rainbow trout
Histidine 0.614 0.457 Rainbow trout
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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.