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Mussel vs Rainbow trout - In-Depth Nutrition Comparison

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A recap on differences between Mussel and Rainbow trout

  • Mussel 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.
  • Mussel covers your daily Vitamin B12 needs 821% more than Rainbow trout.
  • Rainbow trout contains 618 times less Manganese than Mussel. Mussel 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

Mussel 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" chart 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 Potassium +40.7%
Contains less Sodium -86.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 252% 27% 123% 24% 49% 73% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Mussel
6
:
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mussel 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 Mussel Rainbow trout Opinion
Net carbs 7.39g 0g Mussel
Protein 23.8g 19.94g Mussel
Fats 4.48g 6.18g Rainbow trout
Carbs 7.39g 0g Mussel
Calories 172kcal 141kcal Mussel
Starch g g
Fructose g g
Sugar g 0g Mussel
Fiber 0g 0g
Calcium 33mg 25mg Mussel
Iron 6.72mg 0.31mg Mussel
Magnesium 37mg 25mg Mussel
Phosphorus 285mg 226mg Mussel
Potassium 268mg 377mg Rainbow trout
Sodium 369mg 51mg Rainbow trout
Zinc 2.67mg 0.45mg Mussel
Copper 0.149mg 0.046mg Mussel
Vitamin A 304IU 280IU Mussel
Vitamin E mg 2.34mg Rainbow trout
Vitamin D IU 635IU Rainbow trout
Vitamin D µg 15.9µg Rainbow trout
Vitamin C 13.6mg 2.9mg Mussel
Vitamin B1 0.3mg 0.12mg Mussel
Vitamin B2 0.42mg 0.09mg Mussel
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 Mussel
Vitamin B12 24µg 4.3µg Mussel
Vitamin K µg 0.1µg Rainbow trout
Tryptophan 0.267mg 0.234mg Mussel
Threonine 1.025mg 0.915mg Mussel
Isoleucine 1.036mg 0.962mg Mussel
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 Mussel
Valine 1.04mg 1.075mg Rainbow trout
Histidine 0.457mg 0.614mg Rainbow trout
Cholesterol 56mg 59mg Mussel
Trans Fat g 0.047g Mussel
Saturated Fat 0.85g 1.383g Mussel
Monounsaturated Fat 1.014g 1.979g Rainbow trout
Polyunsaturated fat 1.212g 1.507g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussel Rainbow trout
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
286
Mussel
119
Rainbow trout
Mineral Summary Score
76
Mussel
25
Rainbow trout

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Mussel
120%
Rainbow trout
Carbohydrates
7%
Mussel
0%
Rainbow trout
Fats
21%
Mussel
29%
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?
Mussel
Mussel is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Mussel
Mussel is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Mussel
Mussel is lower in Saturated Fat (difference - 0.533g)
Which food is richer in minerals?
Mussel
Mussel 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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mussel - 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.