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Mussel vs Cod - In-Depth Nutrition Comparison

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Significant differences between Mussel and Cod

  • Mussel 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 Mussel.
  • Cod has 453 times less Manganese than Mussel. Mussel 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

Mussel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mussel
Mussel
6
:
2
Cod
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 Potassium +54.1%
Contains less Sodium -85.4%
Mussel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 252% 27% 123% 24% 49% 73% 50%
Cod
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 15% 23% 87% 37% 8% 13% 10%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mussel
Mussel
7
:
5
Cod
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%
Mussel
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%
Cod
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
Mussel
Mussel
4
:
1
Cod
Cod
Contains more Protein +33.6%
Contains more Fats +568.7%
Contains more Carbs +∞%
Contains more Other +960%
Contains more Water +32.8%
Mussel
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
Cod
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
Mussel
Mussel
2
:
1
Cod
Cod
Contains more Monounsaturated Fat +978.7%
Contains more Polyunsaturated fat +424.7%
Contains less Saturated Fat -84.6%
Mussel
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Cod
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 most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mussel 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 Mussel Cod Opinion
Net carbs 7.39g 0g Mussel
Protein 23.8g 17.81g Mussel
Fats 4.48g 0.67g Mussel
Carbs 7.39g 0g Mussel
Calories 172kcal 82kcal Mussel
Calcium 33mg 16mg Mussel
Iron 6.72mg 0.38mg Mussel
Magnesium 37mg 32mg Mussel
Phosphorus 285mg 203mg Mussel
Potassium 268mg 413mg Cod
Sodium 369mg 54mg Cod
Zinc 2.67mg 0.45mg Mussel
Copper 0.149mg 0.028mg Mussel
Vitamin A 304IU 40IU Mussel
Vitamin A RAE 91µg 12µg Mussel
Vitamin E 0.64mg Cod
Vitamin D 36IU Cod
Vitamin D 0.9µg Cod
Vitamin C 13.6mg 1mg Mussel
Vitamin B1 0.3mg 0.076mg Mussel
Vitamin B2 0.42mg 0.065mg Mussel
Vitamin B3 3mg 2.063mg Mussel
Vitamin B5 0.95mg 153mg Cod
Vitamin B6 0.1mg 0.245mg Cod
Folate 76µg 7µg Mussel
Vitamin B12 24µg 0.91µg Mussel
Vitamin K 0.1µg Cod
Tryptophan 0.267mg 0.199mg Mussel
Threonine 1.025mg 0.781mg Mussel
Isoleucine 1.036mg 0.821mg Mussel
Leucine 1.676mg 1.447mg Mussel
Lysine 1.779mg 1.635mg Mussel
Methionine 0.537mg 0.527mg Mussel
Phenylalanine 0.853mg 0.695mg Mussel
Valine 1.04mg 0.917mg Mussel
Histidine 0.457mg 0.524mg Cod
Cholesterol 56mg 43mg Cod
Saturated Fat 0.85g 0.131g Cod
Omega-3 - DHA 0.506g 0.12g Mussel
Omega-3 - EPA 0.276g 0.064g Mussel
Omega-3 - DPA 0.044g 0.01g Mussel
Monounsaturated Fat 1.014g 0.094g Mussel
Polyunsaturated fat 1.212g 0.231g Mussel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussel 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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
286%
Mussel
790%
Cod
Minerals Daily Need Coverage Score
76%
Mussel
24%
Cod

Comparison summary

Which food is richer in minerals?
Mussel
Mussel is relatively richer in minerals
Which food is lower in Sugar?
Mussel
Mussel 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mussel - 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.