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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 of Vitamin B12 628% more than Sardine.
  • Mussels has less Cholesterol.

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.
Contains more Iron +130.1%
Contains more Zinc +103.8%
Contains more Manganese +6196.3%
Contains more Selenium +70%
Contains more Calcium +1057.6%
Contains more Phosphorus +71.9%
Contains more Potassium +48.1%
Contains less Sodium -16.8%
Contains more Copper +24.8%
Equal in Magnesium - 39
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 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Contains more Iron +130.1%
Contains more Zinc +103.8%
Contains more Manganese +6196.3%
Contains more Selenium +70%
Contains more Calcium +1057.6%
Contains more Phosphorus +71.9%
Contains more Potassium +48.1%
Contains less Sodium -16.8%
Contains more Copper +24.8%
Equal in Magnesium - 39

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 +181.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +85%
Contains more Vitamin B5 +48%
Contains more Folate +660%
Contains more Vitamin B12 +168.5%
Contains more Vitamin B3 +74.8%
Contains more Vitamin B6 +67%
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 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Contains more Vitamin A +181.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +275%
Contains more Vitamin B2 +85%
Contains more Vitamin B5 +48%
Contains more Folate +660%
Contains more Vitamin B12 +168.5%
Contains more Vitamin B3 +74.8%
Contains more Vitamin B6 +67%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Fats +155.6%
Contains more Other +35.8%
Equal in Protein - 24.62
Equal in Water - 59.61
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 Carbs +∞%
Contains more Fats +155.6%
Contains more Other +35.8%
Equal in Protein - 24.62
Equal in Water - 59.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -44.4%
Contains more Monounsaturated Fat +281.6%
Contains more Polyunsaturated fat +324.8%
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Contains less Saturated Fat -44.4%
Contains more Monounsaturated Fat +281.6%
Contains more Polyunsaturated 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 Sugar ok
Lower in Cholesterol 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 Opinion
Net carbs 7.39g 0g Mussels
Protein 23.8g 24.62g Sardine
Fats 4.48g 11.45g Sardine
Carbs 7.39g 0g Mussels
Calories 172kcal 208kcal Sardine
Calcium 33mg 382mg Sardine
Iron 6.72mg 2.92mg Mussels
Magnesium 37mg 39mg Sardine
Phosphorus 285mg 490mg Sardine
Potassium 268mg 397mg Sardine
Sodium 369mg 307mg Sardine
Zinc 2.67mg 1.31mg Mussels
Copper 0.149mg 0.186mg Sardine
Manganese 6.8mg 0.108mg Mussels
Selenium 89.6µg 52.7µg Mussels
Vitamin A 304IU 108IU Mussels
Vitamin A RAE 91µg 32µg Mussels
Vitamin E 2.04mg Sardine
Vitamin D 193IU Sardine
Vitamin D 4.8µg Sardine
Vitamin C 13.6mg 0mg Mussels
Vitamin B1 0.3mg 0.08mg Mussels
Vitamin B2 0.42mg 0.227mg Mussels
Vitamin B3 3mg 5.245mg Sardine
Vitamin B5 0.95mg 0.642mg Mussels
Vitamin B6 0.1mg 0.167mg Sardine
Folate 76µg 10µg Mussels
Vitamin B12 24µg 8.94µg Mussels
Vitamin K 2.6µg Sardine
Tryptophan 0.267mg 0.276mg Sardine
Threonine 1.025mg 1.079mg Sardine
Isoleucine 1.036mg 1.134mg Sardine
Leucine 1.676mg 2.001mg Sardine
Lysine 1.779mg 2.26mg Sardine
Methionine 0.537mg 0.729mg Sardine
Phenylalanine 0.853mg 0.961mg Sardine
Valine 1.04mg 1.268mg Sardine
Histidine 0.457mg 0.725mg Sardine
Cholesterol 56mg 142mg Mussels
Saturated Fat 0.85g 1.528g Mussels
Omega-3 - DHA 0.506g 0.509g Sardine
Omega-3 - EPA 0.276g 0.473g Sardine
Omega-3 - DPA 0.044g 0g Mussels
Monounsaturated Fat 1.014g 3.869g Sardine
Polyunsaturated fat 1.212g 5.148g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Sardine
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
131%
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 Sugar?
Mussels
Mussels is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 86mg)
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.