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Mussels vs. Crackers — In-Depth Nutrition Comparison

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The main differences between mussels and crackers

  • Mussels is richer than crackers in vitamin B12, manganese, selenium, iron, zinc, vitamin C, and vitamin B5.
  • Daily need coverage for vitamin B12 for mussels is 1000% higher.
  • Mussels has a lower glycemic index than crackers.

Food types used in this article are Mollusks, mussel, blue, cooked, moist heat and Crackers, standard snack-type, regular.

Infographic

Mussels vs Crackers 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +105.6%
Contains more PotassiumPotassium +127.1%
Contains more IronIron +66.7%
Contains more CopperCopper +43.3%
Contains more ZincZinc +444.9%
Contains more PhosphorusPhosphorus +14.9%
Contains less SodiumSodium -49.2%
Contains more ManganeseManganese +1284.9%
Contains more SeleniumSelenium +1237.3%
Contains more CalciumCalcium +263.6%

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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +127.8%
Contains more Vitamin B6Vitamin B6 +58.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +38.7%
Contains more Vitamin B3Vitamin B3 +45.1%
Contains more FolateFolate +21.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.456mg

All nutrients comparison - raw data values

Nutrient Mussels Crackers DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 0.491mg 274%
Selenium 89.6µg 6.7µg 151%
Polyunsaturated fat 1.212g 13.137g 80%
Vitamin K 69.3µg 58%
Fats 4.48g 26.43g 34%
Protein 23.8g 6.64g 34%
Iron 6.72mg 4.03mg 34%
Saturated fat 0.85g 5.562g 21%
Starch 49.69g 20%
Vitamin E 3.03mg 20%
Zinc 2.67mg 0.49mg 20%
Cholesterol 56mg 0mg 19%
Carbs 7.39g 61.3g 18%
Calories 172kcal 510kcal 17%
Sodium 369mg 726mg 16%
Vitamin C 13.6mg 0mg 15%
Monounsaturated fat 1.014g 6.553g 14%
Vitamin B5 0.95mg 0.417mg 11%
Vitamin B1 0.3mg 0.416mg 10%
Vitamin A 91µg 0µg 10%
Fiber 0g 2.3g 9%
Calcium 33mg 120mg 9%
Vitamin B3 3mg 4.352mg 8%
Magnesium 37mg 18mg 5%
Copper 0.149mg 0.104mg 5%
Phosphorus 285mg 248mg 5%
Potassium 268mg 118mg 4%
Folate 76µg 92µg 4%
Vitamin B6 0.1mg 0.063mg 3%
Vitamin B2 0.42mg 0.456mg 3%
Choline 9.6mg 2%
Net carbs 7.39g 59g N/A
Sugar 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.267mg 0.084mg 0%
Threonine 1.025mg 0.193mg 0%
Isoleucine 1.036mg 0.246mg 0%
Leucine 1.676mg 0.471mg 0%
Lysine 1.779mg 0.103mg 0%
Methionine 0.537mg 0.112mg 0%
Phenylalanine 0.853mg 0.331mg 0%
Valine 1.04mg 0.294mg 0%
Histidine 0.457mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - EPA 0.276g 0g N/A
Omega-3 - DHA 0.506g 0g N/A
Omega-3 - ALA 1.485g N/A
Omega-3 - DPA 0.044g 0g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

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
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more ProteinProtein +258.4%
Contains more WaterWater +1847.5%
Contains more OtherOther +27.7%
Contains more FatsFats +490%
Contains more CarbsCarbs +729.5%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -84.7%
Contains more Mono. FatMonounsaturated fat +546.3%
Contains more Poly. FatPolyunsaturated fat +983.9%

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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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.