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Mussels vs. Cottage cheese — In-Depth Nutrition Comparison

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What are the differences between mussels and cottage cheese?

  • Mussels is richer than cottage cheese in vitamin B12, manganese, selenium, iron, vitamin B1, zinc, vitamin B2, vitamin B3, phosphorus, and folate.
  • Mussels's daily need coverage for vitamin B12 is 982% more.
  • Mussels has 3400 times more manganese than cottage cheese. While mussels has 6.8mg of manganese, cottage cheese has only 0.002mg.
  • The glycemic index of cottage cheese is lower.

We used Mollusks, mussel, blue, cooked, moist heat and Cheese, cottage, creamed, large or small curd types in this article.

Infographic

Mussels vs Cottage cheese 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% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +362.5%
Contains more PotassiumPotassium +157.7%
Contains more IronIron +9500%
Contains more CopperCopper +413.8%
Contains more ZincZinc +567.5%
Contains more PhosphorusPhosphorus +79.2%
Contains more ManganeseManganese +339900%
Contains more SeleniumSelenium +823.7%
Contains more CalciumCalcium +151.5%
~equal in Sodium ~364mg

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +145.9%
Contains more Vitamin B1Vitamin B1 +1011.1%
Contains more Vitamin B2Vitamin B2 +157.7%
Contains more Vitamin B3Vitamin B3 +2930.3%
Contains more Vitamin B5Vitamin B5 +70.6%
Contains more Vitamin B6Vitamin B6 +117.4%
Contains more Vitamin B12Vitamin B12 +5481.4%
Contains more FolateFolate +533.3%
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Mussels Cottage cheese DV% diff.
Vitamin B12 24µg 0.43µg 982%
Manganese 6.8mg 0.002mg 296%
Selenium 89.6µg 9.7µg 145%
Iron 6.72mg 0.07mg 83%
Protein 23.8g 11.12g 25%
Vitamin B1 0.3mg 0.027mg 23%
Zinc 2.67mg 0.4mg 21%
Vitamin B2 0.42mg 0.163mg 20%
Vitamin B3 3mg 0.099mg 18%
Phosphorus 285mg 159mg 18%
Folate 76µg 12µg 16%
Vitamin C 13.6mg 0mg 15%
Copper 0.149mg 0.029mg 13%
Cholesterol 56mg 17mg 13%
Vitamin B5 0.95mg 0.557mg 8%
Magnesium 37mg 8mg 7%
Polyunsaturated fat 1.212g 0.123g 7%
Vitamin A 91µg 37µg 6%
Potassium 268mg 104mg 5%
Calcium 33mg 83mg 5%
Vitamin B6 0.1mg 0.046mg 4%
Saturated fat 0.85g 1.718g 4%
Calories 172kcal 98kcal 4%
Choline 18.4mg 3%
Vitamin D 0.1µg 1%
Vitamin E 0.08mg 1%
Carbs 7.39g 3.38g 1%
Monounsaturated fat 1.014g 0.778g 1%
Fats 4.48g 4.3g 0%
Net carbs 7.39g 3.38g N/A
Vitamin D 3IU 0%
Sugar 2.67g N/A
Sodium 369mg 364mg 0%
Tryptophan 0.267mg 0.147mg 0%
Threonine 1.025mg 0.5mg 0%
Isoleucine 1.036mg 0.591mg 0%
Leucine 1.676mg 1.116mg 0%
Lysine 1.779mg 0.934mg 0%
Methionine 0.537mg 0.269mg 0%
Phenylalanine 0.853mg 0.577mg 0%
Valine 1.04mg 0.748mg 0%
Histidine 0.457mg 0.326mg 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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more ProteinProtein +114%
Contains more CarbsCarbs +118.6%
Contains more OtherOther +125.5%
Contains more WaterWater +30.5%
~equal in Fats ~4.3g

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains less Sat. FatSaturated fat -50.5%
Contains more Mono. FatMonounsaturated fat +30.3%
Contains more Poly. FatPolyunsaturated fat +885.4%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.