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

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 Folate +590.9%
Contains more Vitamin B12 +458.1%
Equal in Vitamin A - 304
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
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 +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 Folate +590.9%
Contains more Vitamin B12 +458.1%
Equal in Vitamin A - 304

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

All nutrients comparison - raw data values

Nutrient Rainbow trout Mussel Opinion
Net carbs 0g 7.39g Mussel
Protein 19.94g 23.8g Mussel
Fats 6.18g 4.48g Rainbow trout
Carbs 0g 7.39g Mussel
Calories 141kcal 172kcal Mussel
Starch g g
Fructose g g
Sugar 0g g Mussel
Fiber 0g 0g
Calcium 25mg 33mg Mussel
Iron 0.31mg 6.72mg Mussel
Magnesium 25mg 37mg Mussel
Phosphorus 226mg 285mg Mussel
Potassium 377mg 268mg Rainbow trout
Sodium 51mg 369mg Rainbow trout
Zinc 0.45mg 2.67mg Mussel
Copper 0.046mg 0.149mg Mussel
Vitamin A 280IU 304IU Mussel
Vitamin E 2.34mg mg Rainbow trout
Vitamin D 635IU IU Rainbow trout
Vitamin D 15.9µg µg Rainbow trout
Vitamin C 2.9mg 13.6mg Mussel
Vitamin B1 0.12mg 0.3mg Mussel
Vitamin B2 0.09mg 0.42mg Mussel
Vitamin B3 5.567mg 3mg Rainbow trout
Vitamin B5 1.667mg 0.95mg Rainbow trout
Vitamin B6 0.34mg 0.1mg Rainbow trout
Folate 11µg 76µg Mussel
Vitamin B12 4.3µg 24µg Mussel
Vitamin K 0.1µg µg Rainbow trout
Tryptophan 0.234mg 0.267mg Mussel
Threonine 0.915mg 1.025mg Mussel
Isoleucine 0.962mg 1.036mg Mussel
Leucine 1.696mg 1.676mg Rainbow trout
Lysine 1.916mg 1.779mg Rainbow trout
Methionine 0.618mg 0.537mg Rainbow trout
Phenylalanine 0.815mg 0.853mg Mussel
Valine 1.075mg 1.04mg Rainbow trout
Histidine 0.614mg 0.457mg Rainbow trout
Cholesterol 59mg 56mg Mussel
Trans Fat 0.047g g Mussel
Saturated Fat 1.383g 0.85g Mussel
Monounsaturated Fat 1.979g 1.014g Rainbow trout
Polyunsaturated fat 1.507g 1.212g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout 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
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 food.
Protein
120%
Rainbow trout
143%
Mussel
Carbohydrates
0%
Rainbow trout
7%
Mussel
Fats
29%
Rainbow trout
21%
Mussel

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 Sugar?
Mussel
Mussel is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Mussel
Mussel is lower in Cholesterol (difference - 3mg)
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 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. 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.