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  6. Mussels vs. Grape leaves

Mussels vs. Grape leaves — In-Depth Nutrition Comparison

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How are mussels and grape leaves different?

  • Mussels is higher in vitamin B12, manganese, selenium, iron, and phosphorus; however, grape leaves are richer in vitamin A, fiber, calcium, copper, and vitamin B6.
  • Daily need coverage for vitamin B12 for mussels is 1000% higher.
  • Mussels contains 100 times more selenium than grape leaves. While mussels contains 89.6µg of selenium, grape leaves contain only 0.9µg.

Mollusks, mussel, blue, cooked, moist heat and Grape leaves, raw are the varieties used in this article.

Infographic

Mussels vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more IronIron +155.5%
Contains more ZincZinc +298.5%
Contains more PhosphorusPhosphorus +213.2%
Contains more ManganeseManganese +138.2%
Contains more SeleniumSelenium +9855.6%
Contains more MagnesiumMagnesium +156.8%
Contains more CalciumCalcium +1000%
Contains more CopperCopper +178.5%
Contains less SodiumSodium -97.6%
~equal in Potassium ~272mg

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin CVitamin C +22.5%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +18.6%
Contains more Vitamin B3Vitamin B3 +27%
Contains more Vitamin B5Vitamin B5 +311.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +1412.1%
Contains more Vitamin B6Vitamin B6 +300%
~equal in Vitamin D ~0µg
~equal in Folate ~83µg

All nutrients comparison - raw data values

Nutrient Mussels Grape leaves DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 2.855mg 172%
Selenium 89.6µg 0.9µg 161%
Vitamin A 91µg 1376µg 143%
Vitamin K 108.6µg 91%
Iron 6.72mg 2.63mg 51%
Fiber 0g 11g 44%
Protein 23.8g 5.6g 36%
Calcium 33mg 363mg 33%
Copper 0.149mg 0.415mg 30%
Phosphorus 285mg 91mg 28%
Vitamin B6 0.1mg 0.4mg 23%
Vitamin B1 0.3mg 0.04mg 22%
Cholesterol 56mg 0mg 19%
Zinc 2.67mg 0.67mg 18%
Sodium 369mg 9mg 16%
Magnesium 37mg 95mg 14%
Vitamin B5 0.95mg 0.231mg 14%
Vitamin E 2mg 13%
Vitamin B2 0.42mg 0.354mg 5%
Vitamin B3 3mg 2.362mg 4%
Calories 172kcal 93kcal 4%
Fats 4.48g 2.12g 4%
Carbs 7.39g 17.31g 3%
Vitamin C 13.6mg 11.1mg 3%
Folate 76µg 83µg 2%
Choline 12.8mg 2%
Saturated fat 0.85g 0.336g 2%
Monounsaturated fat 1.014g 0.081g 2%
Polyunsaturated fat 1.212g 1.065g 1%
Net carbs 7.39g 6.31g N/A
Potassium 268mg 272mg 0%
Sugar 6.3g 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 - DPA 0.044g 0g N/A

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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +325%
Contains more FatsFats +111.3%
Contains more OtherOther +92.7%
Contains more CarbsCarbs +134.2%
Contains more WaterWater +19.9%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +1151.9%
Contains more Poly. FatPolyunsaturated fat +13.8%
Contains less Sat. FatSaturated fat -60.5%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.