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Mussels vs. Cod liver oil — In-Depth Nutrition Comparison

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The main differences between Mussels and Cod liver oil

  • Mussels is richer in Vitamin B12, Manganese, Selenium, Iron, Phosphorus, Vitamin B2, and Zinc, yet Cod liver oil is richer in Vitamin A RAE.
  • Daily need coverage for Vitamin A RAE from Cod liver oil is 3323% higher.
  • Mussels contains less Cholesterol.

Food types used in this article are Mollusks, mussel, blue, cooked, moist heat and Fish oil, cod liver.

Infographic

Mussels vs Cod liver oil 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 +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +32794.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +32794.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +2132.1%
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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +2132.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +4506.6%
Contains more Polyunsaturated fat +1759.8%
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
25% 51% 25%
Saturated Fat: 22.608 g
Monounsaturated Fat: 46.711 g
Polyunsaturated fat: 22.541 g
Contains less Saturated Fat -96.2%
Contains more Monounsaturated Fat +4506.6%
Contains more Polyunsaturated fat +1759.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Cod liver oil Opinion
Net carbs 7.39g 0g Mussels
Protein 23.8g 0g Mussels
Fats 4.48g 100g Cod liver oil
Carbs 7.39g 0g Mussels
Calories 172kcal 902kcal Cod liver oil
Calcium 33mg 0mg Mussels
Iron 6.72mg 0mg Mussels
Magnesium 37mg 0mg Mussels
Phosphorus 285mg 0mg Mussels
Potassium 268mg 0mg Mussels
Sodium 369mg 0mg Cod liver oil
Zinc 2.67mg 0mg Mussels
Copper 0.149mg 0mg Mussels
Manganese 6.8mg 0mg Mussels
Selenium 89.6µg 0µg Mussels
Vitamin A 304IU 100000IU Cod liver oil
Vitamin A RAE 91µg 30000µg Cod liver oil
Vitamin D 10000IU Cod liver oil
Vitamin D 250µg Cod liver oil
Vitamin C 13.6mg 0mg Mussels
Vitamin B1 0.3mg Mussels
Vitamin B2 0.42mg 0mg Mussels
Vitamin B3 3mg 0mg Mussels
Vitamin B5 0.95mg 0mg Mussels
Vitamin B6 0.1mg 0mg Mussels
Folate 76µg 0µg Mussels
Vitamin B12 24µg 0µg Mussels
Tryptophan 0.267mg Mussels
Threonine 1.025mg Mussels
Isoleucine 1.036mg Mussels
Leucine 1.676mg Mussels
Lysine 1.779mg Mussels
Methionine 0.537mg Mussels
Phenylalanine 0.853mg Mussels
Valine 1.04mg Mussels
Histidine 0.457mg Mussels
Cholesterol 56mg 570mg Mussels
Saturated Fat 0.85g 22.608g Mussels
Omega-3 - DHA 0.506g 10.968g Cod liver oil
Omega-3 - EPA 0.276g 6.898g Cod liver oil
Omega-3 - DPA 0.044g 0.935g Cod liver oil
Monounsaturated Fat 1.014g 46.711g Cod liver oil
Polyunsaturated fat 1.212g 22.541g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Cod liver oil
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
264%
Mussels
1038%
Cod liver oil
Minerals Daily Need Coverage Score
198%
Mussels
0%
Cod liver oil

Comparison summary

Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 514mg)
Which food is lower in Saturated Fat?
Mussels
Mussels is lower in Saturated Fat (difference - 21.758g)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food is richer in vitamins?
Mussels
Mussels is relatively richer in vitamins
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 369mg)
Which food is lower in glycemic index?
Cod liver oil
Cod liver oil is lower in glycemic index (difference - 50)
Which food is cheaper?
Cod liver oil
Cod liver oil is cheaper (difference - $2)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/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.