Ham vs. Mussels — In-Depth Nutrition Comparison
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How are ham and mussels different?
- Ham is higher in vitamin B1 and vitamin B6; however, mussels is richer in vitamin B12, manganese, selenium, iron, folate, vitamin B2, and vitamin C.
- Daily need coverage for vitamin B12 for mussels is 973% higher.
- Ham contains 4 times more vitamin B6 than mussels. While ham contains 0.4mg of vitamin B6, mussels contains only 0.1mg.
- Mussels has less sodium.
- Ham has a lower glycemic index (0) than mussels (50).
Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted and Mollusks, mussel, blue, cooked, moist heat are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +164.3% |
| Contains more CalciumCalcium | +312.5% |
| Contains more IronIron | +354.1% |
| Contains more CopperCopper | +88.6% |
| Contains more PhosphorusPhosphorus | +45.4% |
| Contains less SodiumSodium | -69.3% |
| Contains more ManganeseManganese | +12492.6% |
| Contains more SeleniumSelenium | +359.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +151.3% |
| Contains more Vitamin B3Vitamin B3 | +34.1% |
| Contains more Vitamin B6Vitamin B6 | +300% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +107.9% |
| Contains more Vitamin B5Vitamin B5 | +135.7% |
| Contains more Vitamin B12Vitamin B12 | +3592.3% |
| Contains more FolateFolate | +2433.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.65µg | 24µg | 973% |
| Manganese | 0.054mg | 6.8mg | 293% |
| Selenium | 19.5µg | 89.6µg | 127% |
| Iron | 1.48mg | 6.72mg | 66% |
| Vitamin B1 | 0.754mg | 0.3mg | 38% |
| Sodium | 1203mg | 369mg | 36% |
| Vitamin B6 | 0.4mg | 0.1mg | 23% |
| Folate | 3µg | 76µg | 18% |
| Vitamin B2 | 0.202mg | 0.42mg | 17% |
| Vitamin C | 0mg | 13.6mg | 15% |
| Choline | 85.1mg | 15% | |
| Phosphorus | 196mg | 285mg | 13% |
| Vitamin B5 | 0.403mg | 0.95mg | 11% |
| Vitamin A | 0µg | 91µg | 10% |
| Copper | 0.079mg | 0.149mg | 8% |
| Vitamin B3 | 4.023mg | 3mg | 6% |
| Protein | 20.93g | 23.8g | 6% |
| Magnesium | 14mg | 37mg | 5% |
| Polyunsaturated fat | 0.54g | 1.212g | 4% |
| Vitamin D | 0.8µg | 4% | |
| Monounsaturated fat | 2.62g | 1.014g | 4% |
| Saturated fat | 1.81g | 0.85g | 4% |
| Vitamin D | 32IU | 4% | |
| Calcium | 8mg | 33mg | 3% |
| Carbs | 1.5g | 7.39g | 2% |
| Vitamin E | 0.25mg | 2% | |
| Zinc | 2.88mg | 2.67mg | 2% |
| Fats | 5.53g | 4.48g | 2% |
| Calories | 145kcal | 172kcal | 1% |
| Potassium | 287mg | 268mg | 1% |
| Cholesterol | 53mg | 56mg | 1% |
| Net carbs | 1.5g | 7.39g | N/A |
| Tryptophan | 0.251mg | 0.267mg | 0% |
| Threonine | 0.931mg | 1.025mg | 0% |
| Isoleucine | 0.918mg | 1.036mg | 0% |
| Leucine | 1.661mg | 1.676mg | 0% |
| Lysine | 1.775mg | 1.779mg | 0% |
| Methionine | 0.553mg | 0.537mg | 0% |
| Phenylalanine | 0.904mg | 0.853mg | 0% |
| Valine | 0.908mg | 1.04mg | 0% |
| Histidine | 0.75mg | 0.457mg | 0% |
| Omega-3 - EPA | 0g | 0.276g | N/A |
| Omega-3 - DHA | 0g | 0.506g | N/A |
| Omega-3 - DPA | 0g | 0.044g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +23.4% |
| Contains more OtherOther | +37.4% |
| Contains more ProteinProtein | +13.7% |
| Contains more CarbsCarbs | +392.7% |
~equal in
Water
~61.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +158.4% |
| Contains less Sat. FatSaturated fat | -53% |
| Contains more Poly. FatPolyunsaturated fat | +124.4% |
