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Mussels vs. Olive — In-Depth Nutrition Comparison

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How are mussels and olive different?

  • Mussels is higher than olive in vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, vitamin B1, zinc, folate, and vitamin B5.
  • Mussels covers your daily need for vitamin B12, 1000% more than olive.

Mollusks, mussel, blue, cooked, moist heat and Olives, ripe, canned (small-extra large) types were used in this article.

Infographic

Mussels vs Olive infographic
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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.
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%
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +825%
Contains more PotassiumPotassium +3250%
Contains more IronIron +103.6%
Contains more ZincZinc +1113.6%
Contains more PhosphorusPhosphorus +9400%
Contains less SodiumSodium -49.8%
Contains more ManganeseManganese +33900%
Contains more SeleniumSelenium +9855.6%
Contains more CalciumCalcium +166.7%
Contains more CopperCopper +68.5%

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%
Olive
3
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin CVitamin C +1411.1%
Contains more Vitamin AVitamin A +355%
Contains more Vitamin B1Vitamin B1 +9900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +8008.1%
Contains more Vitamin B5Vitamin B5 +6233.3%
Contains more Vitamin B6Vitamin B6 +1011.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~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
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +2733.3%
Contains more CarbsCarbs +18.1%
Contains more OtherOther +42.6%
Contains more FatsFats +138.4%
Contains more WaterWater +30.8%

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
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -39.9%
Contains more Poly. FatPolyunsaturated fat +33%
Contains more Mono. FatMonounsaturated fat +677.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Olive DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 0.02mg 295%
Selenium 89.6µg 0.9µg 161%
Protein 23.8g 0.84g 46%
Iron 6.72mg 3.3mg 43%
Phosphorus 285mg 3mg 40%
Vitamin B2 0.42mg 0mg 32%
Vitamin B1 0.3mg 0.003mg 25%
Zinc 2.67mg 0.22mg 22%
Vitamin B3 3mg 0.037mg 19%
Cholesterol 56mg 0mg 19%
Vitamin B5 0.95mg 0.015mg 19%
Folate 76µg 0µg 19%
Monounsaturated fat 1.014g 7.888g 17%
Sodium 369mg 735mg 16%
Vitamin C 13.6mg 0.9mg 14%
Fiber 0g 3.2g 13%
Vitamin E 1.65mg 11%
Copper 0.149mg 0.251mg 11%
Fats 4.48g 10.68g 10%
Vitamin A 91µg 20µg 8%
Magnesium 37mg 4mg 8%
Potassium 268mg 8mg 8%
Vitamin B6 0.1mg 0.009mg 7%
Calcium 33mg 88mg 6%
Saturated fat 0.85g 1.415g 3%
Calories 172kcal 115kcal 3%
Choline 10.3mg 2%
Polyunsaturated fat 1.212g 0.911g 2%
Vitamin K 1.4µg 1%
Carbs 7.39g 6.26g 0%
Net carbs 7.39g 3.06g N/A
Tryptophan 0.267mg 0%
Threonine 1.025mg 0.026mg 0%
Isoleucine 1.036mg 0.031mg 0%
Leucine 1.676mg 0.05mg 0%
Lysine 1.779mg 0.032mg 0%
Methionine 0.537mg 0.012mg 0%
Phenylalanine 0.853mg 0.029mg 0%
Valine 1.04mg 0.038mg 0%
Histidine 0.457mg 0.023mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Olive
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
4%
Olive
Minerals Daily Need Coverage Score
198%
Mussels
35%
Olive

Comparison summary

Which food is lower in Cholesterol?
Olive
Olive is lower in Cholesterol (difference - 56mg)
Which food is cheaper?
Olive
Olive is cheaper (difference - $3.5)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Mussels
Mussels contains less Sodium (difference - 366mg)
Which food is lower in Saturated fat?
Mussels
Mussels is lower in Saturated fat (difference - 0.565g)
Which food is lower in glycemic index?
Mussels
Mussels is lower in glycemic index (difference - 50)
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

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.