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Mussels vs. Sardine — In-Depth Nutrition Comparison

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Summary of differences between mussels and sardine

  • Mussels has more vitamin B12, manganese, selenium, iron, vitamin B1, folate, and vitamin C; however, sardine is higher in calcium and phosphorus.
  • Mussels covers your daily need for vitamin B12, 628% more than sardine.
  • Mussels has less cholesterol.
  • The glycemic index of mussels is higher.

These are the specific foods used in this comparison Mollusks, mussel, blue, cooked, moist heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone.

Infographic

Mussels vs Sardine infographic
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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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more IronIron +130.1%
Contains more ZincZinc +103.8%
Contains more ManganeseManganese +6196.3%
Contains more SeleniumSelenium +70%
Contains more CalciumCalcium +1057.6%
Contains more PotassiumPotassium +48.1%
Contains more CopperCopper +24.8%
Contains more PhosphorusPhosphorus +71.9%
Contains less SodiumSodium -16.8%
~equal in Magnesium ~39mg

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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +184.4%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +85%
Contains more Vitamin B5Vitamin B5 +48%
Contains more Vitamin B12Vitamin B12 +168.5%
Contains more FolateFolate +660%
Contains more Vitamin B3Vitamin B3 +74.8%
Contains more Vitamin B6Vitamin B6 +67%

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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more FatsFats +155.6%
Contains more OtherOther +35.8%
~equal in Protein ~24.62g
~equal in Water ~59.61g

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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -44.4%
Contains more Mono. FatMonounsaturated fat +281.6%
Contains more Poly. FatPolyunsaturated fat +324.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Sardine DV% diff.
Vitamin B12 24µg 8.94µg 628%
Manganese 6.8mg 0.108mg 291%
Selenium 89.6µg 52.7µg 67%
Iron 6.72mg 2.92mg 48%
Calcium 33mg 382mg 35%
Cholesterol 56mg 142mg 29%
Phosphorus 285mg 490mg 29%
Polyunsaturated fat 1.212g 5.148g 26%
Vitamin D 193IU 24%
Vitamin D 4.8µg 24%
Vitamin B1 0.3mg 0.08mg 18%
Folate 76µg 10µg 17%
Vitamin B2 0.42mg 0.227mg 15%
Vitamin C 13.6mg 0mg 15%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Vitamin B3 3mg 5.245mg 14%
Zinc 2.67mg 1.31mg 12%
Fats 4.48g 11.45g 11%
Vitamin A 91µg 32µg 7%
Monounsaturated fat 1.014g 3.869g 7%
Vitamin B5 0.95mg 0.642mg 6%
Vitamin B6 0.1mg 0.167mg 5%
Copper 0.149mg 0.186mg 4%
Potassium 268mg 397mg 4%
Sodium 369mg 307mg 3%
Saturated fat 0.85g 1.528g 3%
Calories 172kcal 208kcal 2%
Vitamin K 2.6µg 2%
Protein 23.8g 24.62g 2%
Carbs 7.39g 0g 2%
Net carbs 7.39g 0g N/A
Magnesium 37mg 39mg 0%
Tryptophan 0.267mg 0.276mg 0%
Threonine 1.025mg 1.079mg 0%
Isoleucine 1.036mg 1.134mg 0%
Leucine 1.676mg 2.001mg 0%
Lysine 1.779mg 2.26mg 0%
Methionine 0.537mg 0.729mg 0%
Phenylalanine 0.853mg 0.961mg 0%
Valine 1.04mg 1.268mg 0%
Histidine 0.457mg 0.725mg 0%
Omega-3 - EPA 0.276g 0.473g N/A
Omega-3 - DHA 0.506g 0.509g N/A
Omega-3 - DPA 0.044g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
265%
Mussels
119%
Sardine
Minerals Daily Need Coverage Score
198%
Mussels
94%
Sardine

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 62mg)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 86mg)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Mussels
Mussels is lower in Saturated fat (difference - 0.678g)
Which food is cheaper?
?
The foods are relatively equal in price ($7)
Which food is richer in minerals?
?
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.
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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.