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Mussels vs. Cheese — In-Depth Nutrition Comparison

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The main differences between mussels and cheese

  • Mussels is richer in vitamin B12, manganese, selenium, iron, vitamin B1, and vitamin B3, yet cheese is richer in calcium, phosphorus, and vitamin A.
  • Daily need coverage for vitamin B12 for mussels is 954% higher.
  • Mussels contains 252 times more manganese than cheese. Mussels contains 6.8mg of manganese, while cheese contains 0.027mg.
  • Mussels contains less saturated fat.
  • Cheese has a lower glycemic index than mussels.

Food types used in this article are Mollusks, mussel, blue, cooked, moist heat and Cheese, cheddar.

Infographic

Mussels vs Cheese 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%
Cheese
Cheese
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +37%
Contains more PotassiumPotassium +252.6%
Contains more IronIron +4700%
Contains more CopperCopper +396.7%
Contains less SodiumSodium -43.5%
Contains more ManganeseManganese +25085.2%
Contains more SeleniumSelenium +214.4%
Contains more CalciumCalcium +2051.5%
Contains more ZincZinc +36.3%
Contains more PhosphorusPhosphorus +59.6%

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 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%
Cheese
Cheese
5
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +934.5%
Contains more Vitamin B3Vitamin B3 +4984.7%
Contains more Vitamin B5Vitamin B5 +131.7%
Contains more Vitamin B6Vitamin B6 +51.5%
Contains more Vitamin B12Vitamin B12 +2081.8%
Contains more FolateFolate +181.5%
Contains more Vitamin AVitamin A +262.6%
~equal in Vitamin B2 ~0.428mg

All nutrients comparison - raw data values

Nutrient Mussels Cheese DV% diff.
Vitamin B12 24µg 1.1µg 954%
Manganese 6.8mg 0.027mg 294%
Selenium 89.6µg 28.5µg 111%
Saturated fat 0.85g 18.867g 82%
Iron 6.72mg 0.14mg 82%
Calcium 33mg 710mg 68%
Fats 4.48g 33.31g 44%
Vitamin A 91µg 330µg 27%
Phosphorus 285mg 455mg 24%
Vitamin B1 0.3mg 0.029mg 23%
Monounsaturated fat 1.014g 9.246g 21%
Vitamin B3 3mg 0.059mg 18%
Vitamin C 13.6mg 0mg 15%
Cholesterol 56mg 99mg 14%
Copper 0.149mg 0.03mg 13%
Folate 76µg 27µg 12%
Calories 172kcal 404kcal 12%
Sodium 369mg 653mg 12%
Vitamin B5 0.95mg 0.41mg 11%
Zinc 2.67mg 3.64mg 9%
Potassium 268mg 76mg 6%
Vitamin E 0.71mg 5%
Choline 16.5mg 3%
Vitamin D 0.6µg 3%
Vitamin B6 0.1mg 0.066mg 3%
Vitamin D 24IU 3%
Protein 23.8g 22.87g 2%
Magnesium 37mg 27mg 2%
Vitamin K 2.4µg 2%
Polyunsaturated fat 1.212g 1.421g 1%
Carbs 7.39g 3.09g 1%
Vitamin B2 0.42mg 0.428mg 1%
Net carbs 7.39g 3.09g N/A
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.267mg 0.547mg 0%
Threonine 1.025mg 1.044mg 0%
Isoleucine 1.036mg 1.206mg 0%
Leucine 1.676mg 1.939mg 0%
Lysine 1.779mg 1.025mg 0%
Methionine 0.537mg 0.547mg 0%
Phenylalanine 0.853mg 1.074mg 0%
Valine 1.04mg 1.404mg 0%
Histidine 0.457mg 0.547mg 0%
Omega-3 - EPA 0.276g 0.01g N/A
Omega-3 - DHA 0.506g 0.001g N/A
Omega-3 - DPA 0.044g 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more CarbsCarbs +139.2%
Contains more WaterWater +65.2%
Contains more FatsFats +643.5%
Contains more OtherOther +16.7%
~equal in Protein ~22.87g

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
Cheese
Cheese
2
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -95.5%
Contains more Mono. FatMonounsaturated fat +811.8%
Contains more Poly. FatPolyunsaturated fat +17.2%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.