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Mussels vs. Caesar salad — In-Depth Nutrition Comparison

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Important differences between mussels and caesar salad

  • Mussels has more vitamin B12, manganese, selenium, iron, vitamin C, vitamin B5, and zinc; however, caesar salad has more calcium.
  • Mussels's daily need coverage for vitamin B12 is 983% more.
  • Caesar salad is lower in cholesterol.

The food varieties used in the comparison are Mollusks, mussel, blue, cooked, moist heat and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust.

Infographic

Mussels vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more MagnesiumMagnesium +32.1%
Contains more PotassiumPotassium +57.6%
Contains more IronIron +187.2%
Contains more CopperCopper +18.3%
Contains more ZincZinc +65.8%
Contains more PhosphorusPhosphorus +23.4%
Contains less SodiumSodium -18.7%
Contains more ManganeseManganese +2018.4%
Contains more SeleniumSelenium +185.4%
Contains more CalciumCalcium +606.1%

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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +16.7%
Contains more Vitamin B2Vitamin B2 +41.4%
Contains more Vitamin B5Vitamin B5 +112.5%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +5900%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +25.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~3.237mg
~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
13% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more ProteinProtein +77.7%
Contains more WaterWater +40.9%
Contains more OtherOther +45.9%
Contains more FatsFats +112.9%
Contains more CarbsCarbs +326.3%

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -79.8%
Contains more Mono. FatMonounsaturated fat +134.7%
Contains more Poly. FatPolyunsaturated fat +20.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Caesar salad DV% diff.
Vitamin B12 24µg 0.4µg 983%
Manganese 6.8mg 0.321mg 282%
Selenium 89.6µg 31.4µg 106%
Iron 6.72mg 2.34mg 55%
Protein 23.8g 13.39g 21%
Calcium 33mg 233mg 20%
Folate 76µg 19%
Saturated fat 0.85g 4.206g 15%
Vitamin C 13.6mg 0mg 15%
Cholesterol 56mg 24mg 11%
Zinc 2.67mg 1.61mg 10%
Vitamin B5 0.95mg 0.447mg 10%
Starch 25.29g 10%
Vitamin B2 0.42mg 0.297mg 9%
Vitamin B6 0.1mg 8%
Carbs 7.39g 31.5g 8%
Phosphorus 285mg 231mg 8%
Fats 4.48g 9.54g 8%
Fiber 0g 1.7g 7%
Vitamin B1 0.3mg 0.377mg 6%
Vitamin K 5.9µg 5%
Calories 172kcal 265kcal 5%
Vitamin E 0.61mg 4%
Sodium 369mg 454mg 4%
Copper 0.149mg 0.126mg 3%
Potassium 268mg 170mg 3%
Monounsaturated fat 1.014g 2.38g 3%
Magnesium 37mg 28mg 2%
Polyunsaturated fat 1.212g 1.461g 2%
Fructose 1.13g 1%
Vitamin B3 3mg 3.237mg 1%
Vitamin A 91µg 78µg 1%
Net carbs 7.39g 29.8g N/A
Sugar 4.02g N/A
Tryptophan 0.267mg 0.15mg 0%
Threonine 1.025mg 0.393mg 0%
Isoleucine 1.036mg 0.547mg 0%
Leucine 1.676mg 1.137mg 0%
Lysine 1.779mg 0.523mg 0%
Methionine 0.537mg 0.3mg 0%
Phenylalanine 0.853mg 0.717mg 0%
Valine 1.04mg 0.7mg 0%
Histidine 0.457mg 0.36mg 0%
Omega-3 - EPA 0.276g N/A
Omega-3 - DHA 0.506g N/A
Omega-3 - ALA 0.155g 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 Caesar salad
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
27%
Caesar salad
Minerals Daily Need Coverage Score
198%
Mussels
65%
Caesar salad

Comparison summary

Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 4.02g)
Which food contains less Sodium?
Mussels
Mussels contains less Sodium (difference - 85mg)
Which food is lower in Saturated fat?
Mussels
Mussels is lower in Saturated fat (difference - 3.356g)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food is lower in Cholesterol?
Caesar salad
Caesar salad is lower in Cholesterol (difference - 32mg)
Which food is cheaper?
Caesar salad
Caesar salad is cheaper (difference - $7)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (50)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.