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Mussels vs. Arborio rice — In-Depth Nutrition Comparison

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How are mussels and arborio rice different?

  • Mussels is higher than arborio rice in vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, zinc, and vitamin C.
  • Mussels covers your daily need for vitamin B12, 1000% more than arborio rice.
  • Arborio rice has a higher glycemic index (69) than mussels (50).

Mollusks, mussel, blue, cooked, moist heat and Rice, white, short-grain, enriched, cooked types were used in this article.

Infographic

Mussels vs Arborio rice 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" 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 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 0.3% 2.3% 55% 24% 11% 14% 0% 47% 41%
Contains more MagnesiumMagnesium +362.5%
Contains more CalciumCalcium +3200%
Contains more PotassiumPotassium +930.8%
Contains more IronIron +360.3%
Contains more CopperCopper +106.9%
Contains more ZincZinc +567.5%
Contains more PhosphorusPhosphorus +763.6%
Contains more ManganeseManganese +1804.8%
Contains more SeleniumSelenium +1094.7%
Contains less SodiumSodium -100%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 0% 0% 41% 3.7% 28% 24% 14% 0% 0% 44% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +82.9%
Contains more Vitamin B2Vitamin B2 +2525%
Contains more Vitamin B3Vitamin B3 +100.9%
Contains more Vitamin B5Vitamin B5 +139.3%
Contains more Vitamin B6Vitamin B6 +69.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +28.8%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 29% 69%
Protein: 2.36 g
Fats: 0.19 g
Carbs: 28.73 g
Water: 68.53 g
Other: 0.19 g
Contains more ProteinProtein +908.5%
Contains more FatsFats +2257.9%
Contains more OtherOther +1573.7%
Contains more CarbsCarbs +288.8%
Contains more WaterWater +12.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
32% 36% 31%
Saturated fat: Sat. Fat 0.051 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +1648.3%
Contains more Poly. FatPolyunsaturated fat +2324%
Contains less Sat. FatSaturated fat -94%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mussels Arborio rice
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Mussels Arborio rice DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 0.357mg 280%
Selenium 89.6µg 7.5µg 149%
Iron 6.72mg 1.46mg 66%
Protein 23.8g 2.36g 43%
Phosphorus 285mg 33mg 36%
Vitamin B2 0.42mg 0.016mg 31%
Zinc 2.67mg 0.4mg 21%
Cholesterol 56mg 0mg 19%
Sodium 369mg 0mg 16%
Vitamin C 13.6mg 0mg 15%
Vitamin B5 0.95mg 0.397mg 11%
Vitamin B1 0.3mg 0.164mg 11%
Vitamin A 91µg 0µg 10%
Vitamin B3 3mg 1.493mg 9%
Copper 0.149mg 0.072mg 9%
Polyunsaturated fat 1.212g 0.05g 8%
Potassium 268mg 26mg 7%
Magnesium 37mg 8mg 7%
Carbs 7.39g 28.73g 7%
Fats 4.48g 0.19g 7%
Saturated fat 0.85g 0.051g 4%
Folate 76µg 59µg 4%
Calcium 33mg 1mg 3%
Vitamin B6 0.1mg 0.059mg 3%
Calories 172kcal 130kcal 2%
Monounsaturated fat 1.014g 0.058g 2%
Net carbs 7.39g 28.73g N/A
Tryptophan 0.267mg 0.027mg 0%
Threonine 1.025mg 0.084mg 0%
Isoleucine 1.036mg 0.102mg 0%
Leucine 1.676mg 0.195mg 0%
Lysine 1.779mg 0.085mg 0%
Methionine 0.537mg 0.056mg 0%
Phenylalanine 0.853mg 0.126mg 0%
Valine 1.04mg 0.144mg 0%
Histidine 0.457mg 0.056mg 0%
Omega-3 - EPA 0.276g N/A
Omega-3 - DHA 0.506g N/A
Omega-3 - DPA 0.044g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Arborio rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
265%
Mussels
12%
Arborio rice
Minerals Daily Need Coverage Score
198%
Mussels
20%
Arborio rice

Comparison summary

Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food is lower in glycemic index?
Mussels
Mussels is lower in glycemic index (difference - 19)
Which food is richer in vitamins?
Mussels
Mussels is relatively richer in vitamins
Which food is lower in Cholesterol?
Arborio rice
Arborio rice is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Arborio rice
Arborio rice contains less Sodium (difference - 369mg)
Which food is lower in Saturated fat?
Arborio rice
Arborio rice is lower in Saturated fat (difference - 0.799g)
Which food is cheaper?
Arborio rice
Arborio rice is cheaper (difference - $6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/nutrients
  2. Arborio rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168882/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.