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  6. Mussels vs. Salmon raw

Mussels vs. Salmon raw — In-Depth Nutrition Comparison

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Differences between mussels and salmon raw

  • Mussels has more vitamin B12, manganese, selenium, iron, zinc, and vitamin C, while salmon raw has more vitamin B6, vitamin B3, and vitamin B5.
  • Mussels's daily need coverage for vitamin B12 is 868% higher.
  • The amount of sodium in salmon raw is lower.
  • Salmon raw has a lower glycemic index. The glycemic index of salmon raw is 0, while the glycemic index of mussels is 50.

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

Infographic

Mussels vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +27.6%
Contains more CalciumCalcium +175%
Contains more IronIron +740%
Contains more ZincZinc +317.2%
Contains more PhosphorusPhosphorus +42.5%
Contains more ManganeseManganese +42400%
Contains more SeleniumSelenium +145.5%
Contains more PotassiumPotassium +82.8%
Contains more CopperCopper +67.8%
Contains less SodiumSodium -88.1%

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +658.3%
Contains more Vitamin B1Vitamin B1 +32.7%
Contains more Vitamin B12Vitamin B12 +654.7%
Contains more FolateFolate +204%
Contains more Vitamin B3Vitamin B3 +162%
Contains more Vitamin B5Vitamin B5 +75.2%
Contains more Vitamin B6Vitamin B6 +718%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.38mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Mussels Salmon raw DV% diff.
Vitamin B12 24µg 3.18µg 868%
Manganese 6.8mg 0.016mg 295%
Selenium 89.6µg 36.5µg 97%
Iron 6.72mg 0.8mg 74%
Vitamin B6 0.1mg 0.818mg 55%
Vitamin B3 3mg 7.86mg 30%
Zinc 2.67mg 0.64mg 18%
Vitamin C 13.6mg 0mg 15%
Vitamin B5 0.95mg 1.664mg 14%
Sodium 369mg 44mg 14%
Folate 76µg 25µg 13%
Phosphorus 285mg 200mg 12%
Copper 0.149mg 0.25mg 11%
Polyunsaturated fat 1.212g 2.539g 9%
Vitamin A 91µg 12µg 9%
Protein 23.8g 19.84g 8%
Potassium 268mg 490mg 7%
Vitamin B1 0.3mg 0.226mg 6%
Monounsaturated fat 1.014g 2.103g 3%
Fats 4.48g 6.34g 3%
Vitamin B2 0.42mg 0.38mg 3%
Calories 172kcal 142kcal 2%
Calcium 33mg 12mg 2%
Magnesium 37mg 29mg 2%
Carbs 7.39g 0g 2%
Saturated fat 0.85g 0.981g 1%
Net carbs 7.39g 0g N/A
Cholesterol 56mg 55mg 0%
Tryptophan 0.267mg 0.222mg 0%
Threonine 1.025mg 0.87mg 0%
Isoleucine 1.036mg 0.914mg 0%
Leucine 1.676mg 1.613mg 0%
Lysine 1.779mg 1.822mg 0%
Methionine 0.537mg 0.587mg 0%
Phenylalanine 0.853mg 0.775mg 0%
Valine 1.04mg 1.022mg 0%
Histidine 0.457mg 0.584mg 0%
Omega-3 - EPA 0.276g 0.321g N/A
Omega-3 - DHA 0.506g 1.115g N/A
Omega-3 - DPA 0.044g 0.287g 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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more ProteinProtein +20%
Contains more CarbsCarbs +∞%
Contains more FatsFats +41.5%
Contains more WaterWater +12%
Contains more OtherOther +67.3%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -13.4%
Contains more Mono. FatMonounsaturated fat +107.4%
Contains more Poly. FatPolyunsaturated fat +109.5%

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 raw - 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.