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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.

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.
Mussels
Mussels
7
:
3
Salmon raw
Salmon raw
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 Manganese +42400%
Contains more Selenium +145.5%
Contains more Potassium +82.8%
Contains less Sodium -88.1%
Contains more Copper +67.8%
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
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 Manganese +42400%
Contains more Selenium +145.5%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mussels
Mussels
6
:
3
Salmon raw
Salmon raw
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
Mussels
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%
Salmon raw
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mussels
Mussels
2
:
3
Salmon raw
Salmon raw
Contains more Protein +20%
Contains more Carbs +∞%
Contains more Fats +41.5%
Contains more Water +12%
Contains more Other +67.3%
Mussels
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 raw
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 Protein +20%
Contains more Carbs +∞%
Contains more Fats +41.5%
Contains more Water +12%
Contains more Other +67.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mussels
Mussels
1
:
2
Salmon raw
Salmon raw
Contains less Saturated Fat -13.4%
Contains more Monounsaturated Fat +107.4%
Contains more Polyunsaturated fat +109.5%
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains less Saturated Fat -13.4%
Contains more Monounsaturated Fat +107.4%
Contains more Polyunsaturated fat +109.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mussels Salmon raw
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 Mussels Salmon raw Opinion
Net carbs 7.39g 0g Mussels
Protein 23.8g 19.84g Mussels
Fats 4.48g 6.34g Salmon raw
Carbs 7.39g 0g Mussels
Calories 172kcal 142kcal Mussels
Calcium 33mg 12mg Mussels
Iron 6.72mg 0.8mg Mussels
Magnesium 37mg 29mg Mussels
Phosphorus 285mg 200mg Mussels
Potassium 268mg 490mg Salmon raw
Sodium 369mg 44mg Salmon raw
Zinc 2.67mg 0.64mg Mussels
Copper 0.149mg 0.25mg Salmon raw
Manganese 6.8mg 0.016mg Mussels
Selenium 89.6µg 36.5µg Mussels
Vitamin A 304IU 40IU Mussels
Vitamin A RAE 91µg 12µg Mussels
Vitamin C 13.6mg 0mg Mussels
Vitamin B1 0.3mg 0.226mg Mussels
Vitamin B2 0.42mg 0.38mg Mussels
Vitamin B3 3mg 7.86mg Salmon raw
Vitamin B5 0.95mg 1.664mg Salmon raw
Vitamin B6 0.1mg 0.818mg Salmon raw
Folate 76µg 25µg Mussels
Vitamin B12 24µg 3.18µg Mussels
Tryptophan 0.267mg 0.222mg Mussels
Threonine 1.025mg 0.87mg Mussels
Isoleucine 1.036mg 0.914mg Mussels
Leucine 1.676mg 1.613mg Mussels
Lysine 1.779mg 1.822mg Salmon raw
Methionine 0.537mg 0.587mg Salmon raw
Phenylalanine 0.853mg 0.775mg Mussels
Valine 1.04mg 1.022mg Mussels
Histidine 0.457mg 0.584mg Salmon raw
Cholesterol 56mg 55mg Salmon raw
Saturated Fat 0.85g 0.981g Mussels
Omega-3 - DHA 0.506g 1.115g Salmon raw
Omega-3 - EPA 0.276g 0.321g Salmon raw
Omega-3 - DPA 0.044g 0.287g Salmon raw
Monounsaturated Fat 1.014g 2.103g Salmon raw
Polyunsaturated fat 1.212g 2.539g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Salmon raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
83%
Salmon raw
Minerals Daily Need Coverage Score
198%
Mussels
49%
Salmon raw

Comparison summary

Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 325mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 1mg)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 50)
Which food is lower in Saturated Fat?
Mussels
Mussels is lower in Saturated Fat (difference - 0.131g)
Which food is cheaper?
Mussels
Mussels is cheaper (difference - $6)
Which food is richer in minerals?
Mussels
Mussels 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

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.