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Mussels vs. Cod — In-Depth Nutrition Comparison

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Significant differences between Mussels and Cod

  • Mussels has more Vitamin B12, Manganese, Selenium, Iron, Vitamin B2, Zinc, Vitamin B1, Folate, and Vitamin C, however, Cod is richer in Vitamin B5.
  • Cod covers your daily Vitamin B5 needs 3041% more than Mussels.
  • Cod has 453 times less Manganese than Mussels. Mussels has 6.8mg of Manganese, while Cod has 0.015mg.

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

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 +106.3%
Contains more Iron +1668.4%
Contains more Magnesium +15.6%
Contains more Phosphorus +40.4%
Contains more Zinc +493.3%
Contains more Copper +432.1%
Contains more Manganese +45233.3%
Contains more Selenium +170.7%
Contains more Potassium +54.1%
Contains less Sodium -85.4%
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% 15% 23% 87% 37% 8% 13% 10% 2% 181%
Contains more Calcium +106.3%
Contains more Iron +1668.4%
Contains more Magnesium +15.6%
Contains more Phosphorus +40.4%
Contains more Zinc +493.3%
Contains more Copper +432.1%
Contains more Manganese +45233.3%
Contains more Selenium +170.7%
Contains more Potassium +54.1%
Contains less Sodium -85.4%

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.
:
5
Cod
Contains more Vitamin A +660%
Contains more Vitamin C +1260%
Contains more Vitamin B1 +294.7%
Contains more Vitamin B2 +546.2%
Contains more Vitamin B3 +45.4%
Contains more Folate +985.7%
Contains more Vitamin B12 +2537.4%
Contains more Vitamin B5 +16005.3%
Contains more Vitamin B6 +145%
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% 13% 27% 4% 19% 15% 39% 9180% 57% 6% 114% 1%
Contains more Vitamin A +660%
Contains more Vitamin C +1260%
Contains more Vitamin B1 +294.7%
Contains more Vitamin B2 +546.2%
Contains more Vitamin B3 +45.4%
Contains more Folate +985.7%
Contains more Vitamin B12 +2537.4%
Contains more Vitamin B5 +16005.3%
Contains more Vitamin B6 +145%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
1
Cod
Contains more Protein +33.6%
Contains more Fats +568.7%
Contains more Carbs +∞%
Contains more Other +960%
Contains more Water +32.8%
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
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more Protein +33.6%
Contains more Fats +568.7%
Contains more Carbs +∞%
Contains more Other +960%
Contains more Water +32.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
1
Cod
Contains more Monounsaturated Fat +978.7%
Contains more Polyunsaturated fat +424.7%
Contains less Saturated Fat -84.6%
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
29% 21% 51%
Saturated Fat: 0.131 g
Monounsaturated Fat: 0.094 g
Polyunsaturated fat: 0.231 g
Contains more Monounsaturated Fat +978.7%
Contains more Polyunsaturated fat +424.7%
Contains less Saturated Fat -84.6%

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
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mussels Cod Opinion
Net carbs 7.39g 0g Mussels
Protein 23.8g 17.81g Mussels
Fats 4.48g 0.67g Mussels
Carbs 7.39g 0g Mussels
Calories 172kcal 82kcal Mussels
Calcium 33mg 16mg Mussels
Iron 6.72mg 0.38mg Mussels
Magnesium 37mg 32mg Mussels
Phosphorus 285mg 203mg Mussels
Potassium 268mg 413mg Cod
Sodium 369mg 54mg Cod
Zinc 2.67mg 0.45mg Mussels
Copper 0.149mg 0.028mg Mussels
Manganese 6.8mg 0.015mg Mussels
Selenium 89.6µg 33.1µg Mussels
Vitamin A 304IU 40IU Mussels
Vitamin A RAE 91µg 12µg Mussels
Vitamin E 0.64mg Cod
Vitamin D 36IU Cod
Vitamin D 0.9µg Cod
Vitamin C 13.6mg 1mg Mussels
Vitamin B1 0.3mg 0.076mg Mussels
Vitamin B2 0.42mg 0.065mg Mussels
Vitamin B3 3mg 2.063mg Mussels
Vitamin B5 0.95mg 153mg Cod
Vitamin B6 0.1mg 0.245mg Cod
Folate 76µg 7µg Mussels
Vitamin B12 24µg 0.91µg Mussels
Vitamin K 0.1µg Cod
Tryptophan 0.267mg 0.199mg Mussels
Threonine 1.025mg 0.781mg Mussels
Isoleucine 1.036mg 0.821mg Mussels
Leucine 1.676mg 1.447mg Mussels
Lysine 1.779mg 1.635mg Mussels
Methionine 0.537mg 0.527mg Mussels
Phenylalanine 0.853mg 0.695mg Mussels
Valine 1.04mg 0.917mg Mussels
Histidine 0.457mg 0.524mg Cod
Cholesterol 56mg 43mg Cod
Saturated Fat 0.85g 0.131g Cod
Omega-3 - DHA 0.506g 0.12g Mussels
Omega-3 - EPA 0.276g 0.064g Mussels
Omega-3 - DPA 0.044g 0.01g Mussels
Monounsaturated Fat 1.014g 0.094g Mussels
Polyunsaturated fat 1.212g 0.231g 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

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
790%
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 contains less Sodium?
Cod
Cod contains less Sodium (difference - 315mg)
Which food is lower in Cholesterol?
Cod
Cod is lower in Cholesterol (difference - 13mg)
Which food is lower in Saturated Fat?
Cod
Cod is lower in Saturated Fat (difference - 0.719g)
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)
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.