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  6. Mussels vs. Salmon

Mussels vs. Salmon — In-Depth Nutrition Comparison

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Important differences between mussels and salmon

  • Mussels has more vitamin B12, manganese, selenium, iron, vitamin B2, zinc, and copper; however, salmon has more vitamin B6 and vitamin B3.
  • Mussels's daily need coverage for vitamin B12 is 883% more.
  • Mussels has 425 times more manganese than salmon. Mussels has 6.8mg of manganese, while salmon has 0.016mg.
  • Salmon is lower in sodium.
  • Mussels has a higher glycemic index than salmon.

The food varieties used in the comparison are Mollusks, mussel, blue, cooked, moist heat and Fish, salmon, Atlantic, farmed, cooked, dry heat.

Infographic

Mussels vs Salmon 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%
Salmon
Salmon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
Contains more MagnesiumMagnesium +23.3%
Contains more CalciumCalcium +120%
Contains more IronIron +1876.5%
Contains more CopperCopper +204.1%
Contains more ZincZinc +520.9%
Contains more PhosphorusPhosphorus +13.1%
Contains more ManganeseManganese +42400%
Contains more SeleniumSelenium +116.4%
Contains more PotassiumPotassium +43.3%
Contains less SodiumSodium -83.5%

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%
Salmon
Salmon
8
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 12% 23% 23% 197% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
Contains more Vitamin CVitamin C +267.6%
Contains more Vitamin AVitamin A +31.9%
Contains more Vitamin B2Vitamin B2 +211.1%
Contains more Vitamin B12Vitamin B12 +757.1%
Contains more FolateFolate +123.5%
Contains more Vitamin B1Vitamin B1 +13.3%
Contains more Vitamin B3Vitamin B3 +168.2%
Contains more Vitamin B5Vitamin B5 +55.3%
Contains more Vitamin B6Vitamin B6 +547%

All nutrients comparison - raw data values

Nutrient Mussels Salmon DV% diff.
Vitamin B12 24µg 2.8µg 883%
Manganese 6.8mg 0.016mg 295%
Selenium 89.6µg 41.4µg 88%
Iron 6.72mg 0.34mg 80%
Vitamin D 526IU 66%
Vitamin D 13.1µg 66%
Vitamin B6 0.1mg 0.647mg 42%
Vitamin B3 3mg 8.045mg 32%
Vitamin B2 0.42mg 0.135mg 22%
Polyunsaturated fat 1.212g 4.553g 22%
Zinc 2.67mg 0.43mg 20%
Choline 90.5mg 16%
Sodium 369mg 61mg 13%
Fats 4.48g 12.35g 12%
Copper 0.149mg 0.049mg 11%
Vitamin C 13.6mg 3.7mg 11%
Folate 76µg 34µg 11%
Vitamin B5 0.95mg 1.475mg 11%
Vitamin E 1.14mg 8%
Monounsaturated fat 1.014g 4.181g 8%
Saturated fat 0.85g 2.397g 7%
Phosphorus 285mg 252mg 5%
Potassium 268mg 384mg 3%
Vitamin B1 0.3mg 0.34mg 3%
Protein 23.8g 22.1g 3%
Calories 172kcal 206kcal 2%
Vitamin A 91µg 69µg 2%
Calcium 33mg 15mg 2%
Magnesium 37mg 30mg 2%
Cholesterol 56mg 63mg 2%
Carbs 7.39g 0g 2%
Net carbs 7.39g 0g N/A
Vitamin K 0.1µg 0%
Tryptophan 0.267mg 0.248mg 0%
Threonine 1.025mg 0.969mg 0%
Isoleucine 1.036mg 1.018mg 0%
Leucine 1.676mg 1.796mg 0%
Lysine 1.779mg 2.03mg 0%
Methionine 0.537mg 0.654mg 0%
Phenylalanine 0.853mg 0.863mg 0%
Valine 1.04mg 1.139mg 0%
Histidine 0.457mg 0.651mg 0%
Omega-3 - EPA 0.276g 0.69g N/A
Omega-3 - DHA 0.506g 1.457g N/A
Omega-3 - DPA 0.044g 0.17g 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
Salmon
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +297.5%
Contains more FatsFats +175.7%
~equal in Protein ~22.1g
~equal in Water ~64.75g

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
Salmon
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 g
Contains less Sat. FatSaturated fat -64.5%
Contains more Mono. FatMonounsaturated fat +312.3%
Contains more Poly. FatPolyunsaturated fat +275.7%

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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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.