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Mussels vs. Graham cracker — In-Depth Nutrition Comparison

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How are mussels and graham cracker different?

  • Mussels is richer in vitamin B12, manganese, selenium, iron, zinc, vitamin C, phosphorus, and vitamin B5, while graham cracker is higher in fiber.
  • Mussels covers your daily need for vitamin B12, 1000% more than graham cracker.
  • Graham cracker has a higher glycemic index (74) than mussels (50).

Mollusks, mussel, blue, cooked, moist heat and Cookies, graham crackers, plain or honey (includes cinnamon) types were used in this article.

Infographic

Mussels vs Graham cracker 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 29% 23% 15% 142% 57% 26% 79% 60% 133% 34%
Contains more PotassiumPotassium +57.6%
Contains more IronIron +77.8%
Contains more ZincZinc +178.1%
Contains more PhosphorusPhosphorus +54.1%
Contains less SodiumSodium -19.6%
Contains more ManganeseManganese +567.3%
Contains more SeleniumSelenium +1322.2%
Contains more CalciumCalcium +133.3%
Contains more CopperCopper +14.1%
~equal in Magnesium ~40mg

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 0% 0% 30% 0% 66% 73% 83% 25% 36% 0% 36% 68% 3.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +13.2%
Contains more Vitamin B2Vitamin B2 +32.5%
Contains more Vitamin B5Vitamin B5 +126.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +48%
Contains more Vitamin B6Vitamin B6 +56%
Contains more FolateFolate +19.7%
~equal in Vitamin D ~0µg

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
7% 11% 78% 3%
Protein: 6.69 g
Fats: 10.6 g
Carbs: 77.66 g
Water: 3.39 g
Other: 1.66 g
Contains more ProteinProtein +255.8%
Contains more WaterWater +1703.8%
Contains more OtherOther +91.6%
Contains more FatsFats +136.6%
Contains more CarbsCarbs +950.9%

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
17% 26% 57%
Saturated fat: Sat. Fat 1.633 g
Monounsaturated fat: Mono. Fat 2.509 g
Polyunsaturated fat: Poly. Fat 5.388 g
Contains less Sat. FatSaturated fat -47.9%
Contains more Mono. FatMonounsaturated fat +147.4%
Contains more Poly. FatPolyunsaturated fat +344.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Graham cracker DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 1.019mg 251%
Selenium 89.6µg 6.3µg 151%
Iron 6.72mg 3.78mg 37%
Protein 23.8g 6.69g 34%
Polyunsaturated fat 1.212g 5.388g 28%
Carbs 7.39g 77.66g 23%
Cholesterol 56mg 0mg 19%
Starch 46.56g 19%
Zinc 2.67mg 0.96mg 16%
Vitamin C 13.6mg 0mg 15%
Fiber 0g 3.4g 14%
Phosphorus 285mg 185mg 14%
Calories 172kcal 430kcal 13%
Vitamin K 14.3µg 12%
Vitamin B5 0.95mg 0.42mg 11%
Vitamin A 91µg 0µg 10%
Vitamin E 1.51mg 10%
Vitamin B3 3mg 4.439mg 9%
Fats 4.48g 10.6g 9%
Vitamin B2 0.42mg 0.317mg 8%
Folate 76µg 91µg 4%
Saturated fat 0.85g 1.633g 4%
Monounsaturated fat 1.014g 2.509g 4%
Vitamin B6 0.1mg 0.156mg 4%
Calcium 33mg 77mg 4%
Sodium 369mg 459mg 4%
Vitamin B1 0.3mg 0.265mg 3%
Potassium 268mg 170mg 3%
Copper 0.149mg 0.17mg 2%
Fructose 0.99g 1%
Choline 5.9mg 1%
Magnesium 37mg 40mg 1%
Net carbs 7.39g 74.26g N/A
Sugar 24.85g N/A
Trans fat 0.055g N/A
Tryptophan 0.267mg 0%
Threonine 1.025mg 0%
Isoleucine 1.036mg 0%
Leucine 1.676mg 0%
Lysine 1.779mg 0%
Methionine 0.537mg 0%
Phenylalanine 0.853mg 0%
Valine 1.04mg 0%
Histidine 0.457mg 0%
Omega-3 - EPA 0.276g 0g N/A
Omega-3 - DHA 0.506g 0g N/A
Omega-3 - ALA 0.599g N/A
Omega-3 - DPA 0.044g 0g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 4.735g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Graham cracker
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
265%
Mussels
32%
Graham cracker
Minerals Daily Need Coverage Score
198%
Mussels
60%
Graham cracker

Comparison summary

Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 24.85g)
Which food contains less Sodium?
Mussels
Mussels contains less Sodium (difference - 90mg)
Which food is lower in Saturated fat?
Mussels
Mussels is lower in Saturated fat (difference - 0.783g)
Which food is lower in glycemic index?
Mussels
Mussels is lower in glycemic index (difference - 24)
Which food is lower in Cholesterol?
Graham cracker
Graham cracker is lower in Cholesterol (difference - 56mg)
Which food is cheaper?
Graham cracker
Graham cracker is cheaper (difference - $7)
Which food is richer in minerals?
?
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.
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

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. Graham cracker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174957/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.