Mussels vs. Flatfish — In-Depth Nutrition Comparison
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The main differences between Mussels and Flatfish
- Mussels is richer than Flatfish in Vitamin B12, Manganese, Selenium, Iron, Vitamin B2, Vitamin B1, Zinc, Folate, Vitamin C, and Vitamin B5.
- Daily need coverage for Vitamin B12 from Mussels is 945% higher.
Food types used in this article are Mollusks, mussel, blue, cooked, moist heat and Fish, flatfish (flounder and sole species), cooked, dry heat.
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
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Calcium
+32%
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Iron
+2821.7%
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Magnesium
+68.2%
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Potassium
+36%
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Zinc
+584.6%
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Copper
+547.8%
Contains
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Manganese
+39900%
Contains
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Selenium
+174.8%
Equal in Phosphorus - 309
Equal in Sodium - 363
Contains
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Calcium
+32%
Contains
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Iron
+2821.7%
Contains
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Magnesium
+68.2%
Contains
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Potassium
+36%
Contains
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Zinc
+584.6%
Contains
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Copper
+547.8%
Contains
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Manganese
+39900%
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Selenium
+174.8%
Equal in Phosphorus - 309
Equal in Sodium - 363
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.
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Contains
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Vitamin A
+721.6%
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Vitamin C
+∞%
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Vitamin B1
+1053.8%
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Vitamin B2
+1580%
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Vitamin B3
+134.7%
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Vitamin B5
+318.5%
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Folate
+1166.7%
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Vitamin B12
+1732.1%
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Vitamin B6
+15%
Contains
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Vitamin A
+721.6%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B1
+1053.8%
Contains
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Vitamin B2
+1580%
Contains
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Vitamin B3
+134.7%
Contains
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Vitamin B5
+318.5%
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Folate
+1166.7%
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Vitamin B12
+1732.1%
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Vitamin B6
+15%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+56.2%
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Fats
+89%
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Carbs
+∞%
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Other
+148.4%
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Water
+32.6%
Contains
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Protein
+56.2%
Contains
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Fats
+89%
Contains
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Carbs
+∞%
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Other
+148.4%
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Water
+32.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+54.3%
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Polyunsaturated fat
+164.1%
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Saturated Fat
-36.2%
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Monounsaturated Fat
+54.3%
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Polyunsaturated fat
+164.1%
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Saturated Fat
-36.2%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7.39g | 0g |
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| Protein | 23.8g | 15.24g |
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| Fats | 4.48g | 2.37g |
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| Carbs | 7.39g | 0g |
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| Calories | 172kcal | 86kcal |
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| Calcium | 33mg | 25mg |
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| Iron | 6.72mg | 0.23mg |
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| Magnesium | 37mg | 22mg |
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| Phosphorus | 285mg | 309mg |
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| Potassium | 268mg | 197mg |
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| Sodium | 369mg | 363mg |
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| Zinc | 2.67mg | 0.39mg |
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| Copper | 0.149mg | 0.023mg |
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| Manganese | 6.8mg | 0.017mg |
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| Selenium | 89.6µg | 32.6µg |
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| Vitamin A | 304IU | 37IU |
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| Vitamin A RAE | 91µg | 12µg |
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| Vitamin E | 0.77mg |
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| Vitamin D | 139IU |
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| Vitamin D | 3.5µg |
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| Vitamin C | 13.6mg | 0mg |
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| Vitamin B1 | 0.3mg | 0.026mg |
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| Vitamin B2 | 0.42mg | 0.025mg |
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| Vitamin B3 | 3mg | 1.278mg |
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| Vitamin B5 | 0.95mg | 0.227mg |
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| Vitamin B6 | 0.1mg | 0.115mg |
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| Folate | 76µg | 6µg |
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| Vitamin B12 | 24µg | 1.31µg |
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| Vitamin K | 0.1µg |
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| Tryptophan | 0.267mg | 0.197mg |
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| Threonine | 1.025mg | 0.719mg |
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| Isoleucine | 1.036mg | 0.754mg |
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| Leucine | 1.676mg | 1.335mg |
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| Lysine | 1.779mg | 1.561mg |
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| Methionine | 0.537mg | 0.56mg |
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| Phenylalanine | 0.853mg | 0.624mg |
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| Valine | 1.04mg | 0.8mg |
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| Histidine | 0.457mg | 0.374mg |
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| Cholesterol | 56mg | 56mg | |
| Trans Fat | 0.014g |
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| Saturated Fat | 0.85g | 0.542g |
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| Omega-3 - DHA | 0.506g | 0.132g |
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| Omega-3 - EPA | 0.276g | 0.168g |
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| Omega-3 - DPA | 0.044g | 0.034g |
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| Monounsaturated Fat | 1.014g | 0.657g |
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| Polyunsaturated fat | 1.212g | 0.459g |
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| Omega-6 - Eicosadienoic acid | 0.006g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
198%
43%
Comparison summary
Which food is richer in minerals?
Mussels is relatively richer in minerals
Which food is lower in Sugar?
Mussels is lower in Sugar (difference - 0g)
Which food is richer in vitamins?
Mussels is relatively richer in vitamins
Which food contains less Sodium?
Flatfish contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Flatfish is lower in Saturated Fat (difference - 0.308g)
Which food is lower in glycemic index?
Flatfish is lower in glycemic index (difference - 50)
Which food is cheaper?
Flatfish is cheaper (difference - $7)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (56 mg)