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Mussels vs. Mackerel — In-Depth Nutrition Comparison

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Important differences between Mussels and Mackerel

  • Mussels has more Manganese, Vitamin B12, Selenium, Iron, Folate, Zinc, and Vitamin C, however, Mackerel has more Vitamin B6, and Vitamin B3.
  • Mussels's daily need coverage for Manganese is 295% more.
  • Mussels has 38 times more Folate than Mackerel. Mussels has 76µg of Folate, while Mackerel has 2µg.
  • Mussels is lower in Saturated Fat.

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

Infographic

Mussels vs Mackerel 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.
Contains more Calcium +120%
Contains more Iron +328%
Contains more Zinc +184%
Contains more Copper +58.5%
Contains more Manganese +33900%
Contains more Selenium +73.6%
Contains more Magnesium +162.2%
Contains more Potassium +49.6%
Contains less Sodium -77.5%
Equal in Phosphorus - 278
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 59% 70% 120% 36% 11% 26% 32% 3% 282%
Contains more Calcium +120%
Contains more Iron +328%
Contains more Zinc +184%
Contains more Copper +58.5%
Contains more Manganese +33900%
Contains more Selenium +73.6%
Contains more Magnesium +162.2%
Contains more Potassium +49.6%
Contains less Sodium -77.5%
Equal in Phosphorus - 278

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.
:
Contains more Vitamin A +68.9%
Contains more Vitamin C +3300%
Contains more Vitamin B1 +88.7%
Contains more Folate +3700%
Contains more Vitamin B12 +26.3%
Contains more Vitamin B3 +128.3%
Contains more Vitamin B6 +360%
Equal in Vitamin B2 - 0.412
Equal in Vitamin B5 - 0.99
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 11% 0% 0% 2% 40% 96% 129% 60% 107% 2% 2375% 0%
Contains more Vitamin A +68.9%
Contains more Vitamin C +3300%
Contains more Vitamin B1 +88.7%
Contains more Folate +3700%
Contains more Vitamin B12 +26.3%
Contains more Vitamin B3 +128.3%
Contains more Vitamin B6 +360%
Equal in Vitamin B2 - 0.412
Equal in Vitamin B5 - 0.99

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +14.8%
Contains more Fats +297.5%
Contains more Other +59.4%
Equal in Protein - 23.85
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
24% 18% 53% 5%
Protein: 23.85 g
Fats: 17.81 g
Carbs: 0 g
Water: 53.27 g
Other: 5.07 g
Contains more Carbs +∞%
Contains more Water +14.8%
Contains more Fats +297.5%
Contains more Other +59.4%
Equal in Protein - 23.85

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.6%
Contains more Monounsaturated Fat +590.9%
Contains more Polyunsaturated fat +254.8%
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
27% 45% 28%
Saturated Fat: 4.176 g
Monounsaturated Fat: 7.006 g
Polyunsaturated fat: 4.3 g
Contains less Saturated Fat -79.6%
Contains more Monounsaturated Fat +590.9%
Contains more Polyunsaturated fat +254.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Mackerel Opinion
Net carbs 7.39g 0g Mussels
Protein 23.8g 23.85g Mackerel
Fats 4.48g 17.81g Mackerel
Carbs 7.39g 0g Mussels
Calories 172kcal 262kcal Mackerel
Calcium 33mg 15mg Mussels
Iron 6.72mg 1.57mg Mussels
Magnesium 37mg 97mg Mackerel
Phosphorus 285mg 278mg Mussels
Potassium 268mg 401mg Mackerel
Sodium 369mg 83mg Mackerel
Zinc 2.67mg 0.94mg Mussels
Copper 0.149mg 0.094mg Mussels
Manganese 6.8mg 0.02mg Mussels
Selenium 89.6µg 51.6µg Mussels
Vitamin A 304IU 180IU Mussels
Vitamin A RAE 91µg 54µg Mussels
Vitamin C 13.6mg 0.4mg Mussels
Vitamin B1 0.3mg 0.159mg Mussels
Vitamin B2 0.42mg 0.412mg Mussels
Vitamin B3 3mg 6.85mg Mackerel
Vitamin B5 0.95mg 0.99mg Mackerel
Vitamin B6 0.1mg 0.46mg Mackerel
Folate 76µg 2µg Mussels
Vitamin B12 24µg 19µg Mussels
Tryptophan 0.267mg 0.267mg
Threonine 1.025mg 1.045mg Mackerel
Isoleucine 1.036mg 1.099mg Mackerel
Leucine 1.676mg 1.938mg Mackerel
Lysine 1.779mg 2.19mg Mackerel
Methionine 0.537mg 0.706mg Mackerel
Phenylalanine 0.853mg 0.931mg Mackerel
Valine 1.04mg 1.228mg Mackerel
Histidine 0.457mg 0.702mg Mackerel
Cholesterol 56mg 75mg Mussels
Saturated Fat 0.85g 4.176g Mussels
Omega-3 - DHA 0.506g 0.699g Mackerel
Omega-3 - EPA 0.276g 0.504g Mackerel
Omega-3 - DPA 0.044g 0.106g Mackerel
Monounsaturated Fat 1.014g 7.006g Mackerel
Polyunsaturated fat 1.212g 4.3g Mackerel

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Mackerel
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
286%
Mussels
235%
Mackerel
Minerals Daily Need Coverage Score
198%
Mussels
64%
Mackerel

Comparison summary

Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 19mg)
Which food is lower in Saturated Fat?
Mussels
Mussels is lower in Saturated Fat (difference - 3.326g)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food contains less Sodium?
Mackerel
Mackerel contains less Sodium (difference - 286mg)
Which food is lower in glycemic index?
Mackerel
Mackerel is lower in glycemic index (difference - 50)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($7)
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

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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175120/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.