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Mussels vs. Rainbow trout — In-Depth Nutrition Comparison

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A recap on differences between Mussels and Rainbow trout

  • Mussels has more Vitamin B12, Manganese, Selenium, Iron, Vitamin B2, Zinc, Folate, and Vitamin B1, however, Rainbow trout is higher in Vitamin B6, and Vitamin B3.
  • Mussels covers your daily Vitamin B12 needs 821% more than Rainbow trout.
  • Rainbow trout contains 618 times less Manganese than Mussels. Mussels contains 6.8mg of Manganese, while Rainbow trout contains 0.011mg.

Food varieties used in this article are Mollusks, mussel, blue, cooked, moist heat and Fish, trout, rainbow, farmed, raw.

Infographic

Mussels vs Rainbow trout 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 +32%
Contains more Iron +2067.7%
Contains more Magnesium +48%
Contains more Phosphorus +26.1%
Contains more Zinc +493.3%
Contains more Copper +223.9%
Contains more Manganese +61718.2%
Contains more Selenium +279.7%
Contains more Potassium +40.7%
Contains less Sodium -86.2%
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 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Calcium +32%
Contains more Iron +2067.7%
Contains more Magnesium +48%
Contains more Phosphorus +26.1%
Contains more Zinc +493.3%
Contains more Copper +223.9%
Contains more Manganese +61718.2%
Contains more Selenium +279.7%
Contains more Potassium +40.7%
Contains less Sodium -86.2%

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 C +369%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +366.7%
Contains more Folate +590.9%
Contains more Vitamin B12 +458.1%
Contains more Vitamin B3 +85.6%
Contains more Vitamin B5 +75.5%
Contains more Vitamin B6 +240%
Equal in Vitamin A - 280
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 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Contains more Vitamin C +369%
Contains more Vitamin B1 +150%
Contains more Vitamin B2 +366.7%
Contains more Folate +590.9%
Contains more Vitamin B12 +458.1%
Contains more Vitamin B3 +85.6%
Contains more Vitamin B5 +75.5%
Contains more Vitamin B6 +240%
Equal in Vitamin A - 280

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +19.4%
Contains more Carbs +∞%
Contains more Other +3875%
Contains more Fats +37.9%
Contains more Water +20.7%
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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Protein +19.4%
Contains more Carbs +∞%
Contains more Other +3875%
Contains more Fats +37.9%
Contains more Water +20.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +95.2%
Contains more Polyunsaturated fat +24.3%
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains less Saturated Fat -38.5%
Contains more Monounsaturated Fat +95.2%
Contains more Polyunsaturated fat +24.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Rainbow trout Opinion
Net carbs 7.39g 0g Mussels
Protein 23.8g 19.94g Mussels
Fats 4.48g 6.18g Rainbow trout
Carbs 7.39g 0g Mussels
Calories 172kcal 141kcal Mussels
Calcium 33mg 25mg Mussels
Iron 6.72mg 0.31mg Mussels
Magnesium 37mg 25mg Mussels
Phosphorus 285mg 226mg Mussels
Potassium 268mg 377mg Rainbow trout
Sodium 369mg 51mg Rainbow trout
Zinc 2.67mg 0.45mg Mussels
Copper 0.149mg 0.046mg Mussels
Manganese 6.8mg 0.011mg Mussels
Selenium 89.6µg 23.6µg Mussels
Vitamin A 304IU 280IU Mussels
Vitamin A RAE 91µg 84µg Mussels
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 13.6mg 2.9mg Mussels
Vitamin B1 0.3mg 0.12mg Mussels
Vitamin B2 0.42mg 0.09mg Mussels
Vitamin B3 3mg 5.567mg Rainbow trout
Vitamin B5 0.95mg 1.667mg Rainbow trout
Vitamin B6 0.1mg 0.34mg Rainbow trout
Folate 76µg 11µg Mussels
Vitamin B12 24µg 4.3µg Mussels
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.267mg 0.234mg Mussels
Threonine 1.025mg 0.915mg Mussels
Isoleucine 1.036mg 0.962mg Mussels
Leucine 1.676mg 1.696mg Rainbow trout
Lysine 1.779mg 1.916mg Rainbow trout
Methionine 0.537mg 0.618mg Rainbow trout
Phenylalanine 0.853mg 0.815mg Mussels
Valine 1.04mg 1.075mg Rainbow trout
Histidine 0.457mg 0.614mg Rainbow trout
Cholesterol 56mg 59mg Mussels
Trans Fat 0.047g Mussels
Saturated Fat 0.85g 1.383g Mussels
Omega-3 - DHA 0.506g 0.516g Rainbow trout
Omega-3 - EPA 0.276g 0.217g Mussels
Omega-3 - DPA 0.044g 0.091g Rainbow trout
Monounsaturated Fat 1.014g 1.979g Rainbow trout
Polyunsaturated fat 1.212g 1.507g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Rainbow trout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
119%
Rainbow trout
Minerals Daily Need Coverage Score
198%
Mussels
33%
Rainbow trout

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 318mg)
Which food is lower in glycemic index?
Rainbow trout
Rainbow trout 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 - 3mg)
Which food is lower in Saturated Fat?
Mussels
Mussels is lower in Saturated Fat (difference - 0.533g)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.