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Lobster vs. Mussels — In-Depth Nutrition Comparison

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Summary of differences between lobster and mussels

  • Lobster has more copper; however, mussels is higher in vitamin B12, manganese, iron, vitamin B2, selenium, vitamin B1, folate, and vitamin C.
  • Mussels covers your daily need for vitamin B12, 940% more than lobster.
  • Lobster has 10 times more copper than mussels. While lobster has 1.55mg of copper, mussels has only 0.149mg.
  • Mussels has less cholesterol.
  • The glycemic index of mussels is higher.

These are the specific foods used in this comparison Crustaceans, lobster, northern, cooked, moist heat and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Lobster 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 29% 20% 11% 517% 110% 79% 63% 8.5% 399%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more MagnesiumMagnesium +16.2%
Contains more CalciumCalcium +190.9%
Contains more CopperCopper +940.3%
Contains more ZincZinc +51.7%
Contains more PotassiumPotassium +16.5%
Contains more IronIron +2217.2%
Contains more PhosphorusPhosphorus +54.1%
Contains less SodiumSodium -24.1%
Contains more ManganeseManganese +10361.5%
Contains more SeleniumSelenium +22.6%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0.33% 20% 5.8% 3.9% 34% 100% 27% 179% 0% 8.3%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 45% 0% 30% 0% 75% 97% 56% 57% 23% 3000% 0% 57%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +75.5%
Contains more Vitamin B6Vitamin B6 +19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +9000%
Contains more Vitamin B1Vitamin B1 +1204.3%
Contains more Vitamin B2Vitamin B2 +2370.6%
Contains more Vitamin B3Vitamin B3 +63.9%
Contains more Vitamin B12Vitamin B12 +1578.3%
Contains more FolateFolate +590.9%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Lobster Mussels DV% diff.
Vitamin B12 1.43µg 24µg 940%
Manganese 0.065mg 6.8mg 293%
Copper 1.55mg 0.149mg 156%
Iron 0.29mg 6.72mg 80%
Vitamin B2 0.017mg 0.42mg 31%
Cholesterol 146mg 56mg 30%
Selenium 73.1µg 89.6µg 30%
Vitamin B1 0.023mg 0.3mg 23%
Folate 11µg 76µg 16%
Vitamin C 0mg 13.6mg 15%
Choline 80.9mg 15%
Phosphorus 185mg 285mg 14%
Vitamin B5 1.667mg 0.95mg 14%
Zinc 4.05mg 2.67mg 13%
Protein 19g 23.8g 10%
Vitamin A 1µg 91µg 10%
Vitamin E 1mg 7%
Vitamin B3 1.83mg 3mg 7%
Fats 0.86g 4.48g 6%
Calcium 96mg 33mg 6%
Polyunsaturated fat 0.34g 1.212g 6%
Sodium 486mg 369mg 5%
Calories 89kcal 172kcal 4%
Saturated fat 0.208g 0.85g 3%
Carbs 0g 7.39g 2%
Monounsaturated fat 0.253g 1.014g 2%
Magnesium 43mg 37mg 1%
Potassium 230mg 268mg 1%
Vitamin B6 0.119mg 0.1mg 1%
Protein per 100 calories 21g 14g N/A
Calories per 10 g protein 47kcal 72kcal N/A
Weight per 100 calories 112g 58g N/A
Unsaturated / Saturated Fat ratio 2.9 2.6 N/A
Net carbs 0g 7.39g N/A
Vitamin D* 1 IU 0%
Trans fat 0.013g N/A
Tryptophan 0.248mg 0.267mg 0%
Threonine 0.753mg 1.025mg 0%
Isoleucine 0.832mg 1.036mg 0%
Leucine 1.376mg 1.676mg 0%
Lysine 1.426mg 1.779mg 0%
Methionine 0.475mg 0.537mg 0%
Phenylalanine 0.782mg 0.853mg 0%
Valine 0.852mg 1.04mg 0%
Histidine 0.475mg 0.457mg 0%
Omega-3 - EPA 0.117g 0.276g N/A
Omega-3 - DHA 0.078g 0.506g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0.006g 0.044g N/A
Omega-3 - Eicosatrienoic acid 0.006g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.033g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 78% 2%
Protein: 19 g
Fats: 0.86 g
Carbs: 0 g
Water: 78.11 g
Other: 2.03 g
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 WaterWater +27.7%
Contains more ProteinProtein +25.3%
Contains more FatsFats +420.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +56.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 32% 42%
Saturated fat: Sat. Fat 0.208 g
Monounsaturated fat: Mono. Fat 0.253 g
Polyunsaturated fat: Poly. Fat 0.34 g
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -75.5%
Contains more Mono. FatMonounsaturated fat +300.8%
Contains more Poly. FatPolyunsaturated fat +256.5%

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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. Lobster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174209/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.