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Mussels vs. Coconut milk — In-Depth Nutrition Comparison

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Important differences between mussels and coconut milk

  • Coconut milk has less vitamin B12, manganese, selenium, iron, vitamin B2, phosphorus, vitamin B1, and zinc.
  • Mussels's daily need coverage for vitamin B12 is 1000% more.
  • Coconut milk is lower in cholesterol.
  • Coconut milk has a higher glycemic index than mussels.

The food varieties used in the comparison are Mollusks, mussel, blue, cooked, moist heat and Nuts, coconut milk, raw (liquid expressed from grated meat and water).

Infographic

Mussels vs Coconut milk 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 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more CalciumCalcium +106.3%
Contains more IronIron +309.8%
Contains more ZincZinc +298.5%
Contains more PhosphorusPhosphorus +185%
Contains more ManganeseManganese +642.4%
Contains more SeleniumSelenium +1345.2%
Contains more CopperCopper +78.5%
Contains less SodiumSodium -95.9%
~equal in Magnesium ~37mg
~equal in Potassium ~263mg

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 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin CVitamin C +385.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1053.8%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +294.7%
Contains more Vitamin B5Vitamin B5 +419.1%
Contains more Vitamin B6Vitamin B6 +203%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +375%
~equal in Vitamin D ~0µg

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% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +939.3%
Contains more CarbsCarbs +33.4%
Contains more OtherOther +347.9%
Contains more FatsFats +432.1%
Contains more WaterWater +10.6%

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
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -96%
Contains more Poly. FatPolyunsaturated fat +364.4%
~equal in Monounsaturated fat ~1.014g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Coconut milk DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 0.916mg 256%
Selenium 89.6µg 6.2µg 152%
Saturated fat 0.85g 21.14g 92%
Iron 6.72mg 1.64mg 64%
Protein 23.8g 2.29g 43%
Vitamin B2 0.42mg 0mg 32%
Fats 4.48g 23.84g 30%
Phosphorus 285mg 100mg 26%
Vitamin B1 0.3mg 0.026mg 23%
Cholesterol 56mg 0mg 19%
Zinc 2.67mg 0.67mg 18%
Folate 76µg 16µg 15%
Sodium 369mg 15mg 15%
Vitamin B5 0.95mg 0.183mg 15%
Vitamin B3 3mg 0.76mg 14%
Copper 0.149mg 0.266mg 13%
Vitamin C 13.6mg 2.8mg 12%
Vitamin A 91µg 0µg 10%
Fiber 0g 2.2g 9%
Polyunsaturated fat 1.212g 0.261g 6%
Vitamin B6 0.1mg 0.033mg 5%
Calories 172kcal 230kcal 3%
Choline 8.5mg 2%
Calcium 33mg 16mg 2%
Vitamin E 0.15mg 1%
Carbs 7.39g 5.54g 1%
Net carbs 7.39g 3.34g N/A
Magnesium 37mg 37mg 0%
Potassium 268mg 263mg 0%
Sugar 3.34g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 1.014g 1.014g 0%
Tryptophan 0.267mg 0.027mg 0%
Threonine 1.025mg 0.083mg 0%
Isoleucine 1.036mg 0.09mg 0%
Leucine 1.676mg 0.17mg 0%
Lysine 1.779mg 0.101mg 0%
Methionine 0.537mg 0.043mg 0%
Phenylalanine 0.853mg 0.116mg 0%
Valine 1.04mg 0.139mg 0%
Histidine 0.457mg 0.053mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Coconut milk
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
5%
Coconut milk
Minerals Daily Need Coverage Score
198%
Mussels
42%
Coconut milk

Comparison summary

Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 3.34g)
Which food is lower in Saturated fat?
Mussels
Mussels is lower in Saturated fat (difference - 20.29g)
Which food is lower in glycemic index?
Mussels
Mussels is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food is richer in vitamins?
Mussels
Mussels is relatively richer in vitamins
Which food is lower in Cholesterol?
Coconut milk
Coconut milk is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Coconut milk
Coconut milk contains less Sodium (difference - 354mg)
Which food is cheaper?
Coconut milk
Coconut milk is cheaper (difference - $3)

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. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.