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  6. Mussels vs. Bran raw

Mussels vs. Bran raw — In-Depth Nutrition Comparison

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How are mussels and bran raw different?

  • Mussels is richer in vitamin B12, selenium, manganese, and iron, while bran raw is higher in vitamin B1, phosphorus, fiber, magnesium, and copper.
  • Mussels covers your daily need for vitamin B12, 1000% more than bran raw.

Mollusks, mussel, blue, cooked, moist heat and Oat bran, raw types were used in this article.

Infographic

Mussels vs Bran raw 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 168% 17% 50% 203% 134% 85% 315% 0.52% 734% 247%
Contains more IronIron +24.2%
Contains more ManganeseManganese +20.8%
Contains more SeleniumSelenium +98.2%
Contains more MagnesiumMagnesium +535.1%
Contains more CalciumCalcium +75.8%
Contains more PotassiumPotassium +111.2%
Contains more CopperCopper +170.5%
Contains more ZincZinc +16.5%
Contains more PhosphorusPhosphorus +157.5%
Contains less SodiumSodium -98.9%

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% 20% 0% 293% 51% 18% 90% 38% 0% 8% 39% 18%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +90.9%
Contains more Vitamin B3Vitamin B3 +221.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +46.2%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B5Vitamin B5 +57.3%
Contains more Vitamin B6Vitamin B6 +65%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mussels Bran raw DV% diff.
Vitamin B12 24µg 0µg 1000%
Selenium 89.6µg 45.2µg 81%
Vitamin B1 0.3mg 1.17mg 73%
Phosphorus 285mg 734mg 64%
Fiber 0g 15.4g 62%
Manganese 6.8mg 5.63mg 51%
Magnesium 37mg 235mg 47%
Copper 0.149mg 0.403mg 28%
Carbs 7.39g 66.22g 20%
Cholesterol 56mg 0mg 19%
Sodium 369mg 4mg 16%
Iron 6.72mg 5.41mg 16%
Vitamin B2 0.42mg 0.22mg 15%
Vitamin C 13.6mg 0mg 15%
Protein 23.8g 17.3g 13%
Vitamin B3 3mg 0.934mg 13%
Vitamin B5 0.95mg 1.494mg 11%
Vitamin A 91µg 0µg 10%
Polyunsaturated fat 1.212g 2.766g 10%
Potassium 268mg 566mg 9%
Vitamin E 1.01mg 7%
Folate 76µg 52µg 6%
Choline 32.2mg 6%
Vitamin B6 0.1mg 0.165mg 5%
Calories 172kcal 246kcal 4%
Zinc 2.67mg 3.11mg 4%
Fats 4.48g 7.03g 4%
Vitamin K 3.2µg 3%
Calcium 33mg 58mg 3%
Monounsaturated fat 1.014g 2.376g 3%
Saturated fat 0.85g 1.328g 2%
Net carbs 7.39g 50.82g N/A
Sugar 1.45g N/A
Tryptophan 0.267mg 0.335mg 0%
Threonine 1.025mg 0.502mg 0%
Isoleucine 1.036mg 0.668mg 0%
Leucine 1.676mg 1.374mg 0%
Lysine 1.779mg 0.76mg 0%
Methionine 0.537mg 0.335mg 0%
Phenylalanine 0.853mg 0.908mg 0%
Valine 1.04mg 0.964mg 0%
Histidine 0.457mg 0.41mg 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
17% 7% 66% 7% 3%
Protein: 17.3 g
Fats: 7.03 g
Carbs: 66.22 g
Water: 6.55 g
Other: 2.9 g
Contains more ProteinProtein +37.6%
Contains more WaterWater +833.6%
Contains more FatsFats +56.9%
Contains more CarbsCarbs +796.1%
~equal in Other ~2.9g

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
21% 37% 43%
Saturated fat: Sat. Fat 1.328 g
Monounsaturated fat: Mono. Fat 2.376 g
Polyunsaturated fat: Poly. Fat 2.766 g
Contains less Sat. FatSaturated fat -36%
Contains more Mono. FatMonounsaturated fat +134.3%
Contains more Poly. FatPolyunsaturated fat +128.2%

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. Bran raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168872/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.