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  6. Mussels vs. Rainbow trout

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.
  • The glycemic index of mussels is higher.

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.
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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +48%
Contains more CalciumCalcium +32%
Contains more IronIron +2067.7%
Contains more CopperCopper +223.9%
Contains more ZincZinc +493.3%
Contains more PhosphorusPhosphorus +26.1%
Contains more ManganeseManganese +61718.2%
Contains more SeleniumSelenium +279.7%
Contains more PotassiumPotassium +40.7%
Contains less SodiumSodium -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.
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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin CVitamin C +369%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +366.7%
Contains more Vitamin B12Vitamin B12 +458.1%
Contains more FolateFolate +590.9%
Contains more Vitamin B3Vitamin B3 +85.6%
Contains more Vitamin B5Vitamin B5 +75.5%
Contains more Vitamin B6Vitamin B6 +240%
~equal in Vitamin A ~84µg

All nutrients comparison - raw data values

Nutrient Mussels Rainbow trout DV% diff.
Vitamin B12 24µg 4.3µg 821%
Manganese 6.8mg 0.011mg 295%
Selenium 89.6µg 23.6µg 120%
Vitamin D 15.9µg 80%
Iron 6.72mg 0.31mg 80%
Vitamin D 635IU 79%
Vitamin B2 0.42mg 0.09mg 25%
Zinc 2.67mg 0.45mg 20%
Vitamin B6 0.1mg 0.34mg 18%
Folate 76µg 11µg 16%
Vitamin B3 3mg 5.567mg 16%
Vitamin E 2.34mg 16%
Vitamin B1 0.3mg 0.12mg 15%
Sodium 369mg 51mg 14%
Vitamin B5 0.95mg 1.667mg 14%
Choline 65mg 12%
Vitamin C 13.6mg 2.9mg 12%
Copper 0.149mg 0.046mg 11%
Protein 23.8g 19.94g 8%
Phosphorus 285mg 226mg 8%
Fats 4.48g 6.18g 3%
Potassium 268mg 377mg 3%
Magnesium 37mg 25mg 3%
Saturated fat 0.85g 1.383g 2%
Monounsaturated fat 1.014g 1.979g 2%
Polyunsaturated fat 1.212g 1.507g 2%
Calories 172kcal 141kcal 2%
Carbs 7.39g 0g 2%
Vitamin A 91µg 84µg 1%
Calcium 33mg 25mg 1%
Cholesterol 56mg 59mg 1%
Net carbs 7.39g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.267mg 0.234mg 0%
Threonine 1.025mg 0.915mg 0%
Isoleucine 1.036mg 0.962mg 0%
Leucine 1.676mg 1.696mg 0%
Lysine 1.779mg 1.916mg 0%
Methionine 0.537mg 0.618mg 0%
Phenylalanine 0.853mg 0.815mg 0%
Valine 1.04mg 1.075mg 0%
Histidine 0.457mg 0.614mg 0%
Omega-3 - EPA 0.276g 0.217g N/A
Omega-3 - DHA 0.506g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.044g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g 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% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more ProteinProtein +19.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3875%
Contains more FatsFats +37.9%
Contains more WaterWater +20.7%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -38.5%
Contains more Mono. FatMonounsaturated fat +95.2%
Contains more Poly. FatPolyunsaturated fat +24.3%

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.