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Mussels vs. Napa cabbage — In-Depth Nutrition Comparison

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A recap on differences between mussels and napa cabbage

  • Napa cabbage has less vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, vitamin B1, zinc, and vitamin B5.
  • Mussels covers your daily vitamin B12 needs 1000% more than napa cabbage.
  • The glycemic index of mussels is higher.

Food varieties used in this article are Mollusks, mussel, blue, cooked, moist heat and Cabbage, napa, cooked.

Infographic

Mussels vs Napa cabbage 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 5.7% 8.7% 7.7% 28% 32% 3.8% 8.1% 1.4% 26% 2.2%
Contains more MagnesiumMagnesium +362.5%
Contains more CalciumCalcium +13.8%
Contains more PotassiumPotassium +208%
Contains more IronIron +808.1%
Contains more CopperCopper +55.2%
Contains more ZincZinc +1807.1%
Contains more PhosphorusPhosphorus +1400%
Contains more ManganeseManganese +3249.8%
Contains more SeleniumSelenium +22300%
Contains less SodiumSodium -97%

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 11% 4.3% 0% 0% 1.3% 5.8% 8.7% 2.1% 8.5% 0% 0% 32% 0%
Contains more Vitamin CVitamin C +325%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B1Vitamin B1 +5900%
Contains more Vitamin B2Vitamin B2 +1580%
Contains more Vitamin B3Vitamin B3 +543.8%
Contains more Vitamin B5Vitamin B5 +2614.3%
Contains more Vitamin B6Vitamin B6 +170.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +76.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
2% 96%
Protein: 1.1 g
Fats: 0.17 g
Carbs: 2.23 g
Water: 96.33 g
Other: 0.17 g
Contains more ProteinProtein +2063.6%
Contains more FatsFats +2535.3%
Contains more CarbsCarbs +231.4%
Contains more OtherOther +1770.6%
Contains more WaterWater +57.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Napa cabbage DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 0.203mg 287%
Selenium 89.6µg 0.4µg 162%
Iron 6.72mg 0.74mg 75%
Protein 23.8g 1.1g 45%
Phosphorus 285mg 19mg 38%
Vitamin B2 0.42mg 0.025mg 30%
Vitamin B1 0.3mg 0.005mg 25%
Zinc 2.67mg 0.14mg 23%
Cholesterol 56mg 0mg 19%
Vitamin B5 0.95mg 0.035mg 18%
Sodium 369mg 11mg 16%
Vitamin B3 3mg 0.466mg 16%
Vitamin C 13.6mg 3.2mg 12%
Vitamin A 91µg 13µg 9%
Folate 76µg 43µg 8%
Polyunsaturated fat 1.212g 8%
Calories 172kcal 12kcal 8%
Magnesium 37mg 8mg 7%
Fats 4.48g 0.17g 7%
Copper 0.149mg 0.096mg 6%
Potassium 268mg 87mg 5%
Vitamin B6 0.1mg 0.037mg 5%
Saturated fat 0.85g 4%
Monounsaturated fat 1.014g 3%
Carbs 7.39g 2.23g 2%
Net carbs 7.39g 2.23g N/A
Calcium 33mg 29mg 0%
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 N/A
Omega-3 - DHA 0.506g N/A
Omega-3 - DPA 0.044g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Napa cabbage
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
6%
Napa cabbage
Minerals Daily Need Coverage Score
198%
Mussels
12%
Napa cabbage

Comparison summary

Which food is lower in Cholesterol?
Napa cabbage
Napa cabbage is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Napa cabbage
Napa cabbage contains less Sodium (difference - 358mg)
Which food is lower in Saturated fat?
Napa cabbage
Napa cabbage is lower in Saturated fat (difference - 0.85g)
Which food is lower in glycemic index?
Napa cabbage
Napa cabbage is lower in glycemic index (difference - 18)
Which food is cheaper?
Napa cabbage
Napa cabbage is cheaper (difference - $7)
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 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. Napa cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168572/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.