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  6. Mussels vs. Chinese cabbage

Mussels vs. Chinese cabbage — In-Depth Nutrition Comparison

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Differences between mussels and Chinese cabbage

  • Mussels has more vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, zinc, and vitamin B1, while Chinese cabbage has more vitamin A and vitamin C.
  • Mussels's daily need coverage for vitamin B12 is 1000% higher.
  • Chinese cabbage contains 179 times less selenium than mussels. Mussels contains 89.6µg of selenium, while Chinese cabbage contains 0.5µg.
  • Chinese cabbage has a lower glycemic index. The glycemic index of Chinese cabbage is 32, while the glycemic index of mussels is 50.

The food types used in this comparison are Mollusks, mussel, blue, cooked, moist heat and Cabbage, chinese (pak-choi), raw.

Infographic

Mussels vs Chinese cabbage 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 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +94.7%
Contains more IronIron +740%
Contains more CopperCopper +609.5%
Contains more ZincZinc +1305.3%
Contains more PhosphorusPhosphorus +670.3%
Contains more ManganeseManganese +4176.7%
Contains more SeleniumSelenium +17820%
Contains more CalciumCalcium +218.2%
Contains less SodiumSodium -82.4%
~equal in Potassium ~252mg

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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +500%
Contains more Vitamin B5Vitamin B5 +979.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +15.2%
Contains more Vitamin CVitamin C +230.9%
Contains more Vitamin AVitamin A +145.1%
Contains more Vitamin B6Vitamin B6 +94%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mussels Chinese cabbage DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 0.159mg 289%
Selenium 89.6µg 0.5µg 162%
Iron 6.72mg 0.8mg 74%
Protein 23.8g 1.5g 45%
Vitamin K 45.5µg 38%
Vitamin C 13.6mg 45mg 35%
Phosphorus 285mg 37mg 35%
Vitamin B2 0.42mg 0.07mg 27%
Zinc 2.67mg 0.19mg 23%
Vitamin B1 0.3mg 0.04mg 22%
Cholesterol 56mg 0mg 19%
Vitamin B5 0.95mg 0.088mg 17%
Vitamin B3 3mg 0.5mg 16%
Vitamin A 91µg 223µg 15%
Copper 0.149mg 0.021mg 14%
Sodium 369mg 65mg 13%
Calories 172kcal 13kcal 8%
Polyunsaturated fat 1.212g 0.096g 7%
Calcium 33mg 105mg 7%
Vitamin B6 0.1mg 0.194mg 7%
Fats 4.48g 0.2g 7%
Fiber 0g 1g 4%
Magnesium 37mg 19mg 4%
Saturated fat 0.85g 0.027g 4%
Folate 76µg 66µg 3%
Monounsaturated fat 1.014g 0.015g 2%
Carbs 7.39g 2.18g 2%
Vitamin E 0.09mg 1%
Choline 6.4mg 1%
Net carbs 7.39g 1.18g N/A
Potassium 268mg 252mg 0%
Sugar 1.18g N/A
Tryptophan 0.267mg 0.015mg 0%
Threonine 1.025mg 0.049mg 0%
Isoleucine 1.036mg 0.085mg 0%
Leucine 1.676mg 0.088mg 0%
Lysine 1.779mg 0.089mg 0%
Methionine 0.537mg 0.009mg 0%
Phenylalanine 0.853mg 0.044mg 0%
Valine 1.04mg 0.066mg 0%
Histidine 0.457mg 0.026mg 0%
Omega-3 - EPA 0.276g 0g N/A
Omega-3 - DHA 0.506g 0g N/A
Omega-3 - DPA 0.044g 0g N/A

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% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more ProteinProtein +1486.7%
Contains more FatsFats +2140%
Contains more CarbsCarbs +239%
Contains more OtherOther +297.5%
Contains more WaterWater +55.9%

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Mono. FatMonounsaturated fat +6660%
Contains more Poly. FatPolyunsaturated fat +1162.5%
Contains less Sat. FatSaturated fat -96.8%

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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. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/nutrients
  2. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.