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Mussels vs. Pacific saury — In-Depth Nutrition Comparison

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How are Mussels and Pacific saury different?

  • Mussels has more Vitamin B12, Manganese, Selenium, Iron, Vitamin B2, Zinc, Vitamin C, and Folate than Pacific saury.
  • Daily need coverage for Vitamin B12 from Mussels is 904% higher.
  • Pacific saury has less Sodium.

Mollusks, mussel, blue, cooked, moist heat and Fish, pike, walleye, cooked, dry heat are the varieties used in this article.

Infographic

Mussels vs Pacific saury 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.
Contains more Iron +302.4%
Contains more Zinc +238%
Contains more Manganese +562.8%
Contains more Selenium +453.1%
Contains more Calcium +327.3%
Contains more Potassium +86.2%
Contains less Sodium -82.4%
Contains more Copper +53%
Equal in Magnesium - 38
Equal in Phosphorus - 269
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 43% 63% 28% 116% 45% 9% 22% 76% 134% 89%
Contains more Iron +302.4%
Contains more Zinc +238%
Contains more Manganese +562.8%
Contains more Selenium +453.1%
Contains more Calcium +327.3%
Contains more Potassium +86.2%
Contains less Sodium -82.4%
Contains more Copper +53%
Equal in Magnesium - 38
Equal in Phosphorus - 269

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.
:
Contains more Vitamin A +275.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +115.4%
Contains more Folate +347.1%
Contains more Vitamin B12 +939%
Contains more Vitamin B6 +38%
Equal in Vitamin B1 - 0.312
Equal in Vitamin B3 - 2.801
Equal in Vitamin B5 - 0.865
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 78% 45% 53% 52% 32% 13% 289% 0%
Contains more Vitamin A +275.3%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +115.4%
Contains more Folate +347.1%
Contains more Vitamin B12 +939%
Contains more Vitamin B6 +38%
Equal in Vitamin B1 - 0.312
Equal in Vitamin B3 - 2.801
Equal in Vitamin B5 - 0.865

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +187.2%
Contains more Carbs +∞%
Contains more Other +639.5%
Contains more Water +20.1%
Equal in Protein - 24.54
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
25% 73%
Protein: 24.54 g
Fats: 1.56 g
Carbs: 0 g
Water: 73.47 g
Other: 0.43 g
Contains more Fats +187.2%
Contains more Carbs +∞%
Contains more Other +639.5%
Contains more Water +20.1%
Equal in Protein - 24.54

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +169%
Contains more Polyunsaturated fat +111.5%
Contains less Saturated Fat -62.5%
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
25% 30% 45%
Saturated Fat: 0.319 g
Monounsaturated Fat: 0.377 g
Polyunsaturated fat: 0.573 g
Contains more Monounsaturated Fat +169%
Contains more Polyunsaturated fat +111.5%
Contains less Saturated Fat -62.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Pacific saury Opinion
Net carbs 7.39g 0g Mussels
Protein 23.8g 24.54g Pacific saury
Fats 4.48g 1.56g Mussels
Carbs 7.39g 0g Mussels
Calories 172kcal 119kcal Mussels
Calcium 33mg 141mg Pacific saury
Iron 6.72mg 1.67mg Mussels
Magnesium 37mg 38mg Pacific saury
Phosphorus 285mg 269mg Mussels
Potassium 268mg 499mg Pacific saury
Sodium 369mg 65mg Pacific saury
Zinc 2.67mg 0.79mg Mussels
Copper 0.149mg 0.228mg Pacific saury
Manganese 6.8mg 1.026mg Mussels
Selenium 89.6µg 16.2µg Mussels
Vitamin A 304IU 81IU Mussels
Vitamin A RAE 91µg 24µg Mussels
Vitamin C 13.6mg 0mg Mussels
Vitamin B1 0.3mg 0.312mg Pacific saury
Vitamin B2 0.42mg 0.195mg Mussels
Vitamin B3 3mg 2.801mg Mussels
Vitamin B5 0.95mg 0.865mg Mussels
Vitamin B6 0.1mg 0.138mg Pacific saury
Folate 76µg 17µg Mussels
Vitamin B12 24µg 2.31µg Mussels
Tryptophan 0.267mg 0.275mg Pacific saury
Threonine 1.025mg 1.076mg Pacific saury
Isoleucine 1.036mg 1.131mg Pacific saury
Leucine 1.676mg 1.994mg Pacific saury
Lysine 1.779mg 2.254mg Pacific saury
Methionine 0.537mg 0.726mg Pacific saury
Phenylalanine 0.853mg 0.958mg Pacific saury
Valine 1.04mg 1.264mg Pacific saury
Histidine 0.457mg 0.722mg Pacific saury
Cholesterol 56mg 110mg Mussels
Saturated Fat 0.85g 0.319g Pacific saury
Omega-3 - DHA 0.506g 0.288g Mussels
Omega-3 - EPA 0.276g 0.11g Mussels
Omega-3 - DPA 0.044g 0.049g Pacific saury
Monounsaturated Fat 1.014g 0.377g Mussels
Polyunsaturated fat 1.212g 0.573g Mussels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Pacific saury
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
286%
Mussels
47%
Pacific saury
Minerals Daily Need Coverage Score
198%
Mussels
62%
Pacific saury

Comparison summary

Which food contains less Sodium?
Pacific saury
Pacific saury contains less Sodium (difference - 304mg)
Which food is lower in Saturated Fat?
Pacific saury
Pacific saury is lower in Saturated Fat (difference - 0.531g)
Which food is lower in glycemic index?
Pacific saury
Pacific saury is lower in glycemic index (difference - 50)
Which food is cheaper?
Pacific saury
Pacific saury is cheaper (difference - $7)
Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 54mg)
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)
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.

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. Pacific saury - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171997/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.