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  6. Mussels vs. Dried fruit

Mussels vs. Dried fruit — In-Depth Nutrition Comparison

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What are the differences between mussels and dried fruit?

  • Mussels is higher in vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, and vitamin B1, yet dried fruit is higher in vitamin A, fiber, and potassium.
  • Mussels's daily need coverage for vitamin B12 is 1000% more.
  • Mussels has 41 times more selenium than dried fruit. While mussels has 89.6µg of selenium, dried fruit has only 2.2µg.
  • The glycemic index of dried fruit is lower.

We used Mollusks, mussel, blue, cooked, moist heat and Apricots, dried, sulfured, uncooked types in this article.

Infographic

Mussels vs Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +15.6%
Contains more IronIron +152.6%
Contains more ZincZinc +584.6%
Contains more PhosphorusPhosphorus +301.4%
Contains more ManganeseManganese +2793.6%
Contains more SeleniumSelenium +3972.7%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +333.6%
Contains more CopperCopper +130.2%
Contains less SodiumSodium -97.3%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +1260%
Contains more Vitamin B1Vitamin B1 +1900%
Contains more Vitamin B2Vitamin B2 +467.6%
Contains more Vitamin B3Vitamin B3 +15.9%
Contains more Vitamin B5Vitamin B5 +84.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +660%
Contains more Vitamin AVitamin A +97.8%
Contains more Vitamin B6Vitamin B6 +43%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mussels Dried fruit DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 0.235mg 285%
Selenium 89.6µg 2.2µg 159%
Iron 6.72mg 2.66mg 51%
Protein 23.8g 3.39g 41%
Phosphorus 285mg 71mg 31%
Fiber 0g 7.3g 29%
Vitamin E 4.33mg 29%
Vitamin B2 0.42mg 0.074mg 27%
Potassium 268mg 1162mg 26%
Vitamin B1 0.3mg 0.015mg 24%
Copper 0.149mg 0.343mg 22%
Zinc 2.67mg 0.39mg 21%
Cholesterol 56mg 0mg 19%
Carbs 7.39g 62.64g 18%
Folate 76µg 10µg 17%
Sodium 369mg 10mg 16%
Fructose 12.47g 16%
Vitamin C 13.6mg 1mg 14%
Vitamin A 91µg 180µg 10%
Vitamin B5 0.95mg 0.516mg 9%
Polyunsaturated fat 1.212g 0.074g 8%
Fats 4.48g 0.51g 6%
Saturated fat 0.85g 0.017g 4%
Choline 13.9mg 3%
Vitamin K 3.1µg 3%
Calories 172kcal 241kcal 3%
Vitamin B3 3mg 2.589mg 3%
Vitamin B6 0.1mg 0.143mg 3%
Calcium 33mg 55mg 2%
Monounsaturated fat 1.014g 0.074g 2%
Magnesium 37mg 32mg 1%
Net carbs 7.39g 55.34g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Tryptophan 0.267mg 0.016mg 0%
Threonine 1.025mg 0.073mg 0%
Isoleucine 1.036mg 0.063mg 0%
Leucine 1.676mg 0.105mg 0%
Lysine 1.779mg 0.083mg 0%
Methionine 0.537mg 0.015mg 0%
Phenylalanine 0.853mg 0.062mg 0%
Valine 1.04mg 0.078mg 0%
Histidine 0.457mg 0.047mg 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

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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +602.1%
Contains more FatsFats +778.4%
Contains more WaterWater +98%
Contains more OtherOther +23.7%
Contains more CarbsCarbs +747.6%

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
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated fat +1270.3%
Contains more Poly. FatPolyunsaturated fat +1537.8%
Contains less Sat. FatSaturated fat -98%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.