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Mussels vs. English muffin — In-Depth Nutrition Comparison

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The main differences between mussels and English muffins

  • Mussels is richer in vitamin B12, manganese, iron, phosphorus, vitamin B2, zinc, vitamin C, and vitamin B5, yet English muffins are richer in fiber.
  • Daily need coverage for vitamin B12 for mussels is 998% higher.
  • Mussels has a lower glycemic index than English muffins.

Food types used in this article are Mollusks, mussel, blue, cooked, moist heat and English muffins, plain, unenriched, without calcium propionate (includes sourdough).

Infographic

Mussels vs English muffin 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.
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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Contains more MagnesiumMagnesium +76.2%
Contains more PotassiumPotassium +104.6%
Contains more IronIron +655.1%
Contains more CopperCopper +15.5%
Contains more ZincZinc +281.4%
Contains more PhosphorusPhosphorus +114.3%
Contains less SodiumSodium -20.5%
Contains more ManganeseManganese +1804.8%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +57.6%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Contains more Vitamin CVitamin C +13500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +65.7%
Contains more Vitamin B2Vitamin B2 +172.7%
Contains more Vitamin B3Vitamin B3 +91.6%
Contains more Vitamin B5Vitamin B5 +113%
Contains more Vitamin B6Vitamin B6 +132.6%
Contains more Vitamin B12Vitamin B12 +59900%
Contains more FolateFolate +105.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Contains more ProteinProtein +209.1%
Contains more FatsFats +148.9%
Contains more WaterWater +45.2%
Contains more OtherOther +32.5%
Contains more CarbsCarbs +522.5%

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
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Contains more Mono. FatMonounsaturated fat +235.8%
Contains more Poly. FatPolyunsaturated fat +36.5%
Contains less Sat. FatSaturated fat -69.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels English muffin DV% diff.
Vitamin B12 24µg 0.04µg 998%
Manganese 6.8mg 0.357mg 280%
Selenium 89.6µg 163%
Iron 6.72mg 0.89mg 73%
Protein 23.8g 7.7g 32%
Phosphorus 285mg 133mg 22%
Vitamin B2 0.42mg 0.154mg 20%
Cholesterol 56mg 0mg 19%
Zinc 2.67mg 0.7mg 18%
Vitamin C 13.6mg 0.1mg 15%
Carbs 7.39g 46g 13%
Fiber 0g 2.7g 11%
Folate 76µg 37µg 10%
Vitamin A 91µg 0µg 10%
Vitamin B1 0.3mg 0.181mg 10%
Vitamin B5 0.95mg 0.446mg 10%
Vitamin B3 3mg 1.566mg 9%
Vitamin B6 0.1mg 0.043mg 4%
Potassium 268mg 131mg 4%
Sodium 369mg 464mg 4%
Magnesium 37mg 21mg 4%
Fats 4.48g 1.8g 4%
Saturated fat 0.85g 0.259g 3%
Calories 172kcal 235kcal 3%
Copper 0.149mg 0.129mg 2%
Calcium 33mg 52mg 2%
Monounsaturated fat 1.014g 0.302g 2%
Polyunsaturated fat 1.212g 0.888g 2%
Net carbs 7.39g 43.3g N/A
Tryptophan 0.267mg 0.092mg 0%
Threonine 1.025mg 0.242mg 0%
Isoleucine 1.036mg 0.315mg 0%
Leucine 1.676mg 0.553mg 0%
Lysine 1.779mg 0.241mg 0%
Methionine 0.537mg 0.139mg 0%
Phenylalanine 0.853mg 0.379mg 0%
Valine 1.04mg 0.353mg 0%
Histidine 0.457mg 0.17mg 0%
Omega-3 - EPA 0.276g N/A
Omega-3 - DHA 0.506g N/A
Omega-3 - DPA 0.044g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels English muffin
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
14%
English muffin
Minerals Daily Need Coverage Score
198%
Mussels
30%
English muffin

Comparison summary

Which food contains less Sodium?
Mussels
Mussels contains less Sodium (difference - 95mg)
Which food is lower in glycemic index?
Mussels
Mussels is lower in glycemic index (difference - 27)
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
Which food is lower in Cholesterol?
English muffin
English muffin is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated fat?
English muffin
English muffin is lower in Saturated fat (difference - 0.591g)
Which food is cheaper?
English muffin
English muffin is cheaper (difference - $7)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.