Oyster vs. Mussel — Health Impact and Nutrition Comparison

Summary

Mussels are richer in proteins, B complex vitamins, manganese, selenium, and phosphorus. Compared to oysters, which are higher in fats and cholesterol, richer in zinc, copper, and iron. Mussels are a better alternative to oysters when it comes to diets and overall health. Mussels are cheaper.

Introduction

Mussel is seafood that can come from a freshwater source or a saltwater source. Saltwater mussel is the most consumed type of mussel consumed all around the world. Freshwater mussels are mostly considered inedible. However, throughout history, some native American tribes used to consider freshwater mussels.

There are different types of mussels; the most common edible ones are usually the farm-raised blue mussels and the green mussels.

Oysters are seafood that only comes from saltwater sources. They can be consumed cooked or raw. Oysters are highly available in rocky sea basins, and throughout history, oysters were considered both luxurious food and food for the working class. This is due to its availability in certain regions and ease of gathering. In addition to gastronomy, oysters function as natural water filtration and are natural indicators for pollution.

Culinary world

Mussels are very versatile when it comes to their methods of preparation. Over different parts of the world, mussels are prepared and consumed differently.

As seafood mussels have to be fresh and above all before preparing them for eating, always make sure that they are alive. If mussels are not alive, the enzyme inside them degrades the mussel itself and makes it poisonous.

In France, Belgium, and the Netherlands, mussels are accompanied by fries, and this famous dish is called “Moules et Frites.”

In Italy, a famous mussel dish is made with white wine sauce. The mussels are steam cooked with herbs, garlic, and white wine.

Mussels can be fried, smoked, roasted, and grilled with different types of oil.

Oysters were part of the culinary culture of many civilizations that lived on the shorelines.

Oysters should be eaten alive. If it is not the case, poisoning might occur, mostly with Vibrio species. Eating an oyster can range from the most simple method, cutting it open and eating it, to a more complex dish such as the oyster Rockefeller. A famous oyster dish is the oyster Rockefeller created in New Orleans. Other famous serving oysters are raw with a squeeze of lemon, fried, grilled, or smoked.

Religious aspect

Some religions have categorized mussels and oysters as forbidden.

Price

Mussels are cheaper than oysters averaging around 10$ per kg, whereas oysters cost 20$ per kg.

This article will compare the difference between mussels and oysters according to their nutritional content, diet and weight loss impacts, and health impacts.

Nutritional content comparison

In this part of the article, we will compare mussels that are cooked in moist heat to breaded and fried oysters.

Glycemic index

Oysters have a glycemic index value of 0 compared to mussels which have a glycemic index of 50. It is important to note that mussels are classified as low glycemic index foods.

Calories

Mussels are lower in calories compared to oysters. It is important to mention that the difference between them is not peculiar; however, it exists.

Carbs

Oysters have higher amounts of carbs compared to mussels. The difference is 1.5 times higher.

Proteins

Mussels are richer in proteins compared to oysters. Mussels have almost 2.5 times more protein compared to oysters.

When we break down the protein quality of mussels and oysters, we realize that mussels are richer in all essential amino acids. In addition to that, they satisfy the recommended daily value of each essential amino acid by at least 100%. In comparison, oysters satisfy the RDV of threonine and tryptophan only.

Fats

Mussels contain less fat compared to oysters. Mussels have three times less total fat compared to oysters. It is important to take into consideration the ratio of different types of fats in both these foods. Overall the ratio of unsaturated to saturated is 2:1 in both mussels and oysters. In turn, the ratio between polyunsaturated and monounsaturated fats is 1:1.

Cholesterol

Oysters contain higher levels of cholesterols than mussels. They contain less than 30% of the recommended daily value.

Trans fat

Both mussels and oysters contain high amounts of trans fat. Oysters, in turn, contain higher amounts of trans fats. Trans fat should be considered because it is the cause of various diseases affecting the heart and blood vessels. The health impacts will be discussed in the upcoming sections.

Minerals

Mussels are richer in manganese, selenium, and phosphorus. In comparison, oysters are richer in zinc, copper, and iron. It is important to mention that mussels have high iron levels; however, it is lower than oysters.

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.

Oyster

5

:

5

Mussel

Contains more Calcium +87.9%

Contains more Magnesium +56.8%

Contains more Zinc +3163.3%

Contains more Copper +2781.9%

Contains more Phosphorus +79.2%

Contains less Sodium -11.5%

Contains more Manganese +1287.8%

Contains more Selenium +34.7%

Equal in Iron - 6.72

Equal in Potassium - 268

Oyster

Mussel

Contains more Calcium +87.9%

Contains more Magnesium +56.8%

Contains more Zinc +3163.3%

Contains more Copper +2781.9%

Contains more Phosphorus +79.2%

Contains less Sodium -11.5%

Contains more Manganese +1287.8%

Contains more Selenium +34.7%

Equal in Iron - 6.72

Equal in Potassium - 268

Vitamins

Mussels have a comparatively richer vitamin content than oysters. Mussels are richer in B complex vitamins, B1, B2, B3, B5, B6, B12, and folate. However, it is important to mention that oysters have high amounts of vitamin B12.

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.

Oyster

0

:

9

Mussel

Contains more Vitamin C +257.9%

Contains more Vitamin B1 +100%

Contains more Vitamin B2 +107.9%

Contains more Vitamin B3 +81.8%

Contains more Vitamin B5 +251.9%

Contains more Vitamin B6 +56.3%

Contains more Folate +145.2%

Contains more Vitamin B12 +53.6%

Equal in Vitamin A - 304

Oyster

Mussel

Contains more Vitamin C +257.9%

Contains more Vitamin B1 +100%

Contains more Vitamin B2 +107.9%

Contains more Vitamin B3 +81.8%

Contains more Vitamin B5 +251.9%

Contains more Vitamin B6 +56.3%

Contains more Folate +145.2%

Contains more Vitamin B12 +53.6%

Equal in Vitamin A - 304

Weight loss and diets

Vegan

Mussels and oysters are animals; thus, they cannot be eaten in the vegan diet.

Keto

Both mussels and oysters are recommended to be eaten in the keto diet. They are highly packed with nutrients.

For overall weight loss, oysters and mussels can be consumed without worry. Mussels are rich in B complex vitamins, minerals, and proteins. On the other hand, oysters are rich in minerals and healthy fats. Both these add a layer of texture and flavor to any food. In turn, they have a wide range of versatility in preparation and provide various health benefits.

Health impacts

Cardiovascular health

Mussels are rich in omega-3 fatty acids, which are known to have cardioprotective functions. Mussels reduce the risks of cardiac arrhythmias and atherosclerosis. (1)

A protein source that is mainly based on red meat has its downsides. Relatively, focusing on shellfish for protein sources is a healthier alternative to red meat consumption. In turn, shellfish also has its downsides which are discussed in upcoming paragraphs. (2)

In turn, it is important to mention that mussels and oysters contain cholesterol, and oysters in specific have higher amounts of fats and cholesterol compared to mussels. If the consumption of both these foods is not moderated, they increase the risks of developing cardiovascular diseases. (3)

Allergies

Shellfish allergies exist for both mussels and oysters. This is a matter of concern because a large part of people around the world has shellfish allergies. (4)

Poisoning and intoxication

When it comes to the consumption of mussels, the mussel needs to be alive before preparing it for any food. If this is not the case, enzymes start degrading the dead mussel and release toxins that cause poisoning. This condition is called “paralytic shellfish poisoning” it is a severe type of poisoning that can even cause death.

On the other hand, oysters cause poisoning due to viruses and bacteria mostly. The bacteria which causes oyster poisoning is from the family of vibrios.

Both of them need to be handled properly. Freshness, refrigeration, and cross-contamination are the main criteria to be careful of. (5) (6)

Diabetes

The management of diabetes is based on dietary recommendations in association with medications, including changes in dietary fat quality. Associating a diet rich with omega-3 fats with type 2 diabetes positively affects managing type 2 diabetes in parallel with medication. Both mussels and oysters are good additions to the diet list of type 2 diabetic individuals. (7)

Inflammation

Mussels and oysters have anti-inflammatory properties due to their omega-3 content, which may contribute to their protection against atherosclerosis and plaque rupture and reduce cardiovascular mortality risks. (8)

Mercury levels

Mussels have low levels of mercury in comparison to oysters which have moderate amounts. However, both these categories do not pose a threat to overall health. Especially if they are eaten in moderate amounts. (9)

Pregnancy

Pregnant women should follow a dietary guideline on which foods they can eat during the pregnancy period. As shellfish, specifically, oysters can cause mercury poisoning if not eaten in moderation. In addition to that, they both may contain harmful bacteria, viruses or be contaminated with toxins. However, they are also loaded with beneficial nutrients, vitamins, and minerals. That is why it is important to follow dietary guidelines. It keeps both the baby and the mother safe from any deficiencies or foodborne pathogens. (10)

Anemia

Deficiency in vitamin B12, folate, and iron are the leading causes of anemias among populations. Consuming foods rich in vitamin B12, folate, and iron can improve the levels of each and reduce the risks of developing anemia. In terms, mussels are a better alternative than oysters when it comes to vitamins and minerals. (11)

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1780156/
2. https://pubmed.ncbi.nlm.nih.gov/2349916/
3. https://pubmed.ncbi.nlm.nih.gov/19631050/
4. https://pubmed.ncbi.nlm.nih.gov/24870065/
5. https://pubmed.ncbi.nlm.nih.gov/32550574/
6. https://pubmed.ncbi.nlm.nih.gov/26038900/
7. https://academic.oup.com/ajcn/article/94/1/26/4597878?login=true
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5334723/
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7346675/
11. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3736489/