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Mussels vs. Cod — In-Depth Nutrition Comparison

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Differences between Mussels and Cod

  • Cod contains less Vitamin B12, Manganese, Selenium, Iron, Vitamin B2, Phosphorus, Zinc, Vitamin B1, Folate, and Vitamin B5 than Mussels.
  • Mussels's daily need coverage for Vitamin B12 is 956% higher.
  • Cod contains 340 times less Manganese than Mussels. Mussels contains 6.8mg of Manganese, while Cod contains 0.02mg.

The food types used in this comparison are Mollusks, mussel, blue, cooked, moist heat and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Mussels vs Cod 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.
:
2
Cod
Contains more Calcium +135.7%
Contains more Iron +1271.4%
Contains more Phosphorus +106.5%
Contains more Zinc +360.3%
Contains more Copper +313.9%
Contains more Manganese +33900%
Contains more Selenium +138.3%
Contains more Magnesium +13.5%
Contains less Sodium -78.9%
Equal in Potassium - 244
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 19% 30% 60% 22% 11% 16% 12% 3% 206%
Contains more Calcium +135.7%
Contains more Iron +1271.4%
Contains more Phosphorus +106.5%
Contains more Zinc +360.3%
Contains more Copper +313.9%
Contains more Manganese +33900%
Contains more Selenium +138.3%
Contains more Magnesium +13.5%
Contains less Sodium -78.9%
Equal in Potassium - 244

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.
:
4
Cod
Contains more Vitamin A +546.8%
Contains more Vitamin C +1260%
Contains more Vitamin B1 +240.9%
Contains more Vitamin B2 +431.6%
Contains more Vitamin B3 +19.4%
Contains more Vitamin B5 +427.8%
Contains more Folate +850%
Contains more Vitamin B12 +2185.7%
Contains more Vitamin B6 +183%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 17% 36% 4% 22% 19% 48% 11% 66% 6% 132% 1%
Contains more Vitamin A +546.8%
Contains more Vitamin C +1260%
Contains more Vitamin B1 +240.9%
Contains more Vitamin B2 +431.6%
Contains more Vitamin B3 +19.4%
Contains more Vitamin B5 +427.8%
Contains more Folate +850%
Contains more Vitamin B12 +2185.7%
Contains more Vitamin B6 +183%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Cod
Contains more Fats +420.9%
Contains more Carbs +∞%
Contains more Other +715.4%
Contains more Water +24.2%
Equal in Protein - 22.83
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
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more Fats +420.9%
Contains more Carbs +∞%
Contains more Other +715.4%
Contains more Water +24.2%
Equal in Protein - 22.83

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Cod
Contains more Monounsaturated Fat +717.7%
Contains more Polyunsaturated fat +315.1%
Contains less Saturated Fat -80.2%
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
29% 21% 50%
Saturated Fat: 0.168 g
Monounsaturated Fat: 0.124 g
Polyunsaturated fat: 0.292 g
Contains more Monounsaturated Fat +717.7%
Contains more Polyunsaturated fat +315.1%
Contains less Saturated Fat -80.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Cod Opinion
Net carbs 7.39g 0g Mussels
Protein 23.8g 22.83g Mussels
Fats 4.48g 0.86g Mussels
Carbs 7.39g 0g Mussels
Calories 172kcal 105kcal Mussels
Calcium 33mg 14mg Mussels
Iron 6.72mg 0.49mg Mussels
Magnesium 37mg 42mg Cod
Phosphorus 285mg 138mg Mussels
Potassium 268mg 244mg Mussels
Sodium 369mg 78mg Cod
Zinc 2.67mg 0.58mg Mussels
Copper 0.149mg 0.036mg Mussels
Manganese 6.8mg 0.02mg Mussels
Selenium 89.6µg 37.6µg Mussels
Vitamin A 304IU 47IU Mussels
Vitamin A RAE 91µg 14µg Mussels
Vitamin E 0.81mg Cod
Vitamin D 46IU Cod
Vitamin D 1.2µg Cod
Vitamin C 13.6mg 1mg Mussels
Vitamin B1 0.3mg 0.088mg Mussels
Vitamin B2 0.42mg 0.079mg Mussels
Vitamin B3 3mg 2.513mg Mussels
Vitamin B5 0.95mg 0.18mg Mussels
Vitamin B6 0.1mg 0.283mg Cod
Folate 76µg 8µg Mussels
Vitamin B12 24µg 1.05µg Mussels
Vitamin K 0.1µg Cod
Tryptophan 0.267mg 0.256mg Mussels
Threonine 1.025mg 1.001mg Mussels
Isoleucine 1.036mg 1.052mg Cod
Leucine 1.676mg 1.856mg Cod
Lysine 1.779mg 2.097mg Cod
Methionine 0.537mg 0.676mg Cod
Phenylalanine 0.853mg 0.891mg Cod
Valine 1.04mg 1.176mg Cod
Histidine 0.457mg 0.672mg Cod
Cholesterol 56mg 55mg Cod
Saturated Fat 0.85g 0.168g Cod
Omega-3 - DHA 0.506g 0.154g Mussels
Omega-3 - EPA 0.276g 0.004g Mussels
Omega-3 - DPA 0.044g 0.013g Mussels
Monounsaturated Fat 1.014g 0.124g Mussels
Polyunsaturated fat 1.212g 0.292g Mussels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Cod
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
286%
Mussels
30%
Cod
Minerals Daily Need Coverage Score
198%
Mussels
38%
Cod

Comparison summary

Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0g)
Which food is richer in vitamins?
Mussels
Mussels is relatively richer in vitamins
Which food contains less Sodium?
Cod
Cod contains less Sodium (difference - 291mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 1mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.682g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 50)
Which food is cheaper?
Cod
Cod is cheaper (difference - $5.7)

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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.