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 for mussels is 945% higher.
- Flatfish has a lower glycemic index than mussels.
Food types used in this article are Mollusks, mussel, blue, cooked, moist heat and Fish, flatfish (flounder and sole species), cooked, dry heat.
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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 more MagnesiumMagnesium | +68.2% |
| Contains more CalciumCalcium | +32% |
| Contains more PotassiumPotassium | +36% |
| Contains more IronIron | +2821.7% |
| Contains more CopperCopper | +547.8% |
| Contains more ZincZinc | +584.6% |
| Contains more ManganeseManganese | +39900% |
| Contains more SeleniumSelenium | +174.8% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +658.3% |
| Contains more Vitamin B1Vitamin B1 | +1053.8% |
| Contains more Vitamin B2Vitamin B2 | +1580% |
| Contains more Vitamin B3Vitamin B3 | +134.7% |
| Contains more Vitamin B5Vitamin B5 | +318.5% |
| Contains more Vitamin B12Vitamin B12 | +1732.1% |
| Contains more FolateFolate | +1166.7% |
| Contains more Vitamin B6Vitamin B6 | +15% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +56.2% |
| Contains more FatsFats | +89% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +148.4% |
| Contains more WaterWater | +32.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +54.3% |
| Contains more Poly. FatPolyunsaturated fat | +164.1% |
| Contains less Sat. FatSaturated 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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| 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 | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 24µg | 1.31µg | 945% |
| Manganese | 6.8mg | 0.017mg | 295% |
| Selenium | 89.6µg | 32.6µg | 104% |
| Iron | 6.72mg | 0.23mg | 81% |
| Vitamin B2 | 0.42mg | 0.025mg | 30% |
| Vitamin B1 | 0.3mg | 0.026mg | 23% |
| Zinc | 2.67mg | 0.39mg | 21% |
| Vitamin D | 3.5µg | 18% | |
| Folate | 76µg | 6µg | 18% |
| Protein | 23.8g | 15.24g | 17% |
| Vitamin D | 139IU | 17% | |
| Choline | 79.9mg | 15% | |
| Vitamin C | 13.6mg | 0mg | 15% |
| Vitamin B5 | 0.95mg | 0.227mg | 14% |
| Copper | 0.149mg | 0.023mg | 14% |
| Vitamin B3 | 3mg | 1.278mg | 11% |
| Vitamin A | 91µg | 12µg | 9% |
| Polyunsaturated fat | 1.212g | 0.459g | 5% |
| Vitamin E | 0.77mg | 5% | |
| Calories | 172kcal | 86kcal | 4% |
| Magnesium | 37mg | 22mg | 4% |
| Fats | 4.48g | 2.37g | 3% |
| Phosphorus | 285mg | 309mg | 3% |
| Potassium | 268mg | 197mg | 2% |
| Carbs | 7.39g | 0g | 2% |
| Saturated fat | 0.85g | 0.542g | 1% |
| Calcium | 33mg | 25mg | 1% |
| Vitamin B6 | 0.1mg | 0.115mg | 1% |
| Monounsaturated fat | 1.014g | 0.657g | 1% |
| Net carbs | 7.39g | 0g | N/A |
| Cholesterol | 56mg | 56mg | 0% |
| Sodium | 369mg | 363mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.014g | N/A | |
| Tryptophan | 0.267mg | 0.197mg | 0% |
| Threonine | 1.025mg | 0.719mg | 0% |
| Isoleucine | 1.036mg | 0.754mg | 0% |
| Leucine | 1.676mg | 1.335mg | 0% |
| Lysine | 1.779mg | 1.561mg | 0% |
| Methionine | 0.537mg | 0.56mg | 0% |
| Phenylalanine | 0.853mg | 0.624mg | 0% |
| Valine | 1.04mg | 0.8mg | 0% |
| Histidine | 0.457mg | 0.374mg | 0% |
| Omega-3 - EPA | 0.276g | 0.168g | N/A |
| Omega-3 - DHA | 0.506g | 0.132g | N/A |
| Omega-3 - DPA | 0.044g | 0.034g | N/A |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
265%
28%
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 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)
Which food is richer in vitamins?
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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.