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Mussel vs Salmon - In-Depth Nutrition Comparison

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Differences between Mussel and Salmon

  • Mussel has more Vitamin B12, Manganese, Selenium, Iron, and Zinc, while Salmon has more Vitamin B6, Vitamin B3, Vitamin C, and Vitamin B5.
  • Mussel's daily need coverage for Vitamin B12 is 868% higher.
  • Salmon contains 425 times less Manganese than Mussel. Mussel contains 6.8mg of Manganese, while Salmon contains 0.016mg.
  • The amount of Sodium in Salmon is lower.

The food types used in this comparison are Mollusks, mussel, blue, cooked, moist heat and Fish, salmon, Atlantic, wild, raw.

Infographic

Mussel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mussel
5
:
3
Salmon
Contains more Calcium +175%
Contains more Iron +740%
Contains more Magnesium +27.6%
Contains more Phosphorus +42.5%
Contains more Zinc +317.2%
Contains more Potassium +82.8%
Contains less Sodium -88.1%
Contains more Copper +67.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 252% 27% 123% 24% 49% 73% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Contains more Calcium +175%
Contains more Iron +740%
Contains more Magnesium +27.6%
Contains more Phosphorus +42.5%
Contains more Zinc +317.2%
Contains more Potassium +82.8%
Contains less Sodium -88.1%
Contains more Copper +67.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Mussel
6
:
3
Salmon
Contains more Vitamin A +660%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B2 +10.5%
Contains more Folate +204%
Contains more Vitamin B12 +654.7%
Contains more Vitamin B3 +162%
Contains more Vitamin B5 +75.2%
Contains more Vitamin B6 +718%
Equal in Vitamin B2 - 0.38
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +660%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +32.7%
Contains more Vitamin B2 +10.5%
Contains more Folate +204%
Contains more Vitamin B12 +654.7%
Contains more Vitamin B3 +162%
Contains more Vitamin B5 +75.2%
Contains more Vitamin B6 +718%
Equal in Vitamin B2 - 0.38

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mussel Salmon
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mussel Salmon Opinion
Net carbs 7.39g 0g Mussel
Protein 23.8g 19.84g Mussel
Fats 4.48g 6.34g Salmon
Carbs 7.39g 0g Mussel
Calories 172kcal 142kcal Mussel
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 33mg 12mg Mussel
Iron 6.72mg 0.8mg Mussel
Magnesium 37mg 29mg Mussel
Phosphorus 285mg 200mg Mussel
Potassium 268mg 490mg Salmon
Sodium 369mg 44mg Salmon
Zinc 2.67mg 0.64mg Mussel
Copper 0.149mg 0.25mg Salmon
Vitamin A 304IU 40IU Mussel
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 13.6mg 0mg Mussel
Vitamin B1 0.3mg 0.226mg Mussel
Vitamin B2 0.42mg 0.38mg Mussel
Vitamin B3 3mg 7.86mg Salmon
Vitamin B5 0.95mg 1.664mg Salmon
Vitamin B6 0.1mg 0.818mg Salmon
Folate 76µg 25µg Mussel
Vitamin B12 24µg 3.18µg Mussel
Vitamin K µg µg
Tryptophan 0.267mg 0.222mg Mussel
Threonine 1.025mg 0.87mg Mussel
Isoleucine 1.036mg 0.914mg Mussel
Leucine 1.676mg 1.613mg Mussel
Lysine 1.779mg 1.822mg Salmon
Methionine 0.537mg 0.587mg Salmon
Phenylalanine 0.853mg 0.775mg Mussel
Valine 1.04mg 1.022mg Mussel
Histidine 0.457mg 0.584mg Salmon
Cholesterol 56mg 55mg Salmon
Trans Fat g g
Saturated Fat 0.85g 0.981g Mussel
Monounsaturated Fat 1.014g 2.103g Salmon
Polyunsaturated fat 1.212g 2.539g Salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussel Salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
286
Mussel
83
Salmon
Mineral Summary Score
76
Mussel
36
Salmon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Mussel
119%
Salmon
Carbohydrates
7%
Mussel
0%
Salmon
Fats
21%
Mussel
29%
Salmon

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 325mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 50)
Which food is lower in Saturated Fat?
Mussel
Mussel is lower in Saturated Fat (difference - 0.131g)
Which food is cheaper?
Mussel
Mussel is cheaper (difference - $6)
Which food is richer in minerals?
Mussel
Mussel is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mussel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.