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Mussels vs. Plum — In-Depth Nutrition Comparison

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The main differences between mussels and plums

  • Mussels is richer than plums in vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, zinc, vitamin B1, and folate.
  • Daily need coverage for vitamin B12 for mussels is 1000% higher.
  • Plums contain less cholesterol.

Food types used in this article are Mollusks, mussel, blue, cooked, moist heat and Plums, raw.

Infographic

Mussels vs Plum 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%
Plum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 1.8% 14% 6.4% 19% 2.7% 6.9% 0% 6.8% 0%
Contains more MagnesiumMagnesium +428.6%
Contains more CalciumCalcium +450%
Contains more PotassiumPotassium +70.7%
Contains more IronIron +3852.9%
Contains more CopperCopper +161.4%
Contains more ZincZinc +2570%
Contains more PhosphorusPhosphorus +1681.3%
Contains more ManganeseManganese +12976.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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%
Plum
3
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 32% 5.7% 5.2% 0% 7% 6% 7.8% 8.1% 6.7% 0% 16% 3.8% 1%
Contains more Vitamin CVitamin C +43.2%
Contains more Vitamin AVitamin A +435.3%
Contains more Vitamin B1Vitamin B1 +971.4%
Contains more Vitamin B2Vitamin B2 +1515.4%
Contains more Vitamin B3Vitamin B3 +619.4%
Contains more Vitamin B5Vitamin B5 +603.7%
Contains more Vitamin B6Vitamin B6 +244.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1420%
~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
Plum
2
11% 87%
Protein: 0.7 g
Fats: 0.28 g
Carbs: 11.42 g
Water: 87.23 g
Other: 0.37 g
Contains more ProteinProtein +3300%
Contains more FatsFats +1500%
Contains more OtherOther +759.5%
Contains more CarbsCarbs +54.5%
Contains more WaterWater +42.6%

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
Plum
1
9% 69% 23%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.134 g
Polyunsaturated fat: Poly. Fat 0.044 g
Contains more Mono. FatMonounsaturated fat +656.7%
Contains more Poly. FatPolyunsaturated fat +2654.5%
Contains less Sat. FatSaturated fat -98%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Plum DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 0.052mg 293%
Selenium 89.6µg 0µg 163%
Iron 6.72mg 0.17mg 82%
Protein 23.8g 0.7g 46%
Phosphorus 285mg 16mg 38%
Vitamin B2 0.42mg 0.026mg 30%
Zinc 2.67mg 0.1mg 23%
Vitamin B1 0.3mg 0.028mg 23%
Cholesterol 56mg 0mg 19%
Folate 76µg 5µg 18%
Sodium 369mg 0mg 16%
Vitamin B3 3mg 0.417mg 16%
Vitamin B5 0.95mg 0.135mg 16%
Copper 0.149mg 0.057mg 10%
Polyunsaturated fat 1.212g 0.044g 8%
Vitamin A 91µg 17µg 8%
Magnesium 37mg 7mg 7%
Calories 172kcal 46kcal 6%
Fats 4.48g 0.28g 6%
Fiber 0g 1.4g 6%
Vitamin B6 0.1mg 0.029mg 5%
Vitamin K 6.4µg 5%
Vitamin C 13.6mg 9.5mg 5%
Saturated fat 0.85g 0.017g 4%
Fructose 3.07g 4%
Potassium 268mg 157mg 3%
Calcium 33mg 6mg 3%
Monounsaturated fat 1.014g 0.134g 2%
Vitamin E 0.26mg 2%
Carbs 7.39g 11.42g 1%
Net carbs 7.39g 10.02g N/A
Sugar 9.92g N/A
Choline 1.9mg 0%
Tryptophan 0.267mg 0.009mg 0%
Threonine 1.025mg 0.01mg 0%
Isoleucine 1.036mg 0.014mg 0%
Leucine 1.676mg 0.015mg 0%
Lysine 1.779mg 0.016mg 0%
Methionine 0.537mg 0.008mg 0%
Phenylalanine 0.853mg 0.014mg 0%
Valine 1.04mg 0.016mg 0%
Histidine 0.457mg 0.009mg 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 Plum
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
8%
Plum
Minerals Daily Need Coverage Score
198%
Mussels
6%
Plum

Comparison summary

Which food is lower in Cholesterol?
Plum
Plum is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Plum
Plum contains less Sodium (difference - 369mg)
Which food is lower in Saturated fat?
Plum
Plum is lower in Saturated fat (difference - 0.833g)
Which food is cheaper?
Plum
Plum is cheaper (difference - $6.5)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 9.92g)
Which food is lower in glycemic index?
Mussels
Mussels is lower in glycemic index (difference - 3)
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

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. Plum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169949/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.