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Mussels vs. Prunes — In-Depth Nutrition Comparison

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What are the main differences between mussels and prunes?

  • Mussels is richer in vitamin B12, manganese, selenium, iron, phosphorus, vitamin B1, zinc, and vitamin B2, yet prunes are richer in fiber.
  • Mussels's daily need coverage for vitamin B12 is 1000% higher.
  • Prunes have a lower glycemic index than mussels.

We used Mollusks, mussel, blue, cooked, moist heat and Plums, dried (prunes), uncooked types in this comparison.

Infographic

Mussels vs Prunes 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%
Prunes
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 29% 13% 65% 35% 94% 12% 30% 0.26% 39% 1.6%
Contains more IronIron +622.6%
Contains more ZincZinc +506.8%
Contains more PhosphorusPhosphorus +313%
Contains more ManganeseManganese +2174.2%
Contains more SeleniumSelenium +29766.7%
Contains more MagnesiumMagnesium +10.8%
Contains more CalciumCalcium +30.3%
Contains more PotassiumPotassium +173.1%
Contains more CopperCopper +88.6%
Contains less SodiumSodium -99.5%

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%
Prunes
4
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 2% 13% 8.6% 0% 13% 43% 35% 25% 47% 0% 149% 3% 5.5%
Contains more Vitamin CVitamin C +2166.7%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B1Vitamin B1 +488.2%
Contains more Vitamin B2Vitamin B2 +125.8%
Contains more Vitamin B3Vitamin B3 +59.4%
Contains more Vitamin B5Vitamin B5 +125.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +1800%
Contains more Vitamin B6Vitamin B6 +105%
~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
Prunes
1
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Contains more ProteinProtein +991.7%
Contains more FatsFats +1078.9%
Contains more WaterWater +97.8%
Contains more OtherOther +20.5%
Contains more CarbsCarbs +764.4%

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
Prunes
1
43% 26% 31%
Saturated fat: Sat. Fat 0.088 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.062 g
Contains more Mono. FatMonounsaturated fat +1813.2%
Contains more Poly. FatPolyunsaturated fat +1854.8%
Contains less Sat. FatSaturated fat -89.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Prunes DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 0.299mg 283%
Selenium 89.6µg 0.3µg 162%
Iron 6.72mg 0.93mg 72%
Vitamin K 59.5µg 50%
Protein 23.8g 2.18g 43%
Phosphorus 285mg 69mg 31%
Fiber 0g 7.1g 28%
Vitamin B1 0.3mg 0.051mg 21%
Zinc 2.67mg 0.44mg 20%
Carbs 7.39g 63.88g 19%
Cholesterol 56mg 0mg 19%
Vitamin B2 0.42mg 0.186mg 18%
Folate 76µg 4µg 18%
Fructose 12.45g 16%
Sodium 369mg 2mg 16%
Copper 0.149mg 0.281mg 15%
Potassium 268mg 732mg 14%
Vitamin C 13.6mg 0.6mg 14%
Vitamin B5 0.95mg 0.422mg 11%
Vitamin B6 0.1mg 0.205mg 8%
Polyunsaturated fat 1.212g 0.062g 8%
Vitamin B3 3mg 1.882mg 7%
Vitamin A 91µg 39µg 6%
Fats 4.48g 0.38g 6%
Saturated fat 0.85g 0.088g 3%
Calories 172kcal 240kcal 3%
Vitamin E 0.43mg 3%
Choline 10.1mg 2%
Monounsaturated fat 1.014g 0.053g 2%
Starch 5.11g 2%
Calcium 33mg 43mg 1%
Magnesium 37mg 41mg 1%
Net carbs 7.39g 56.78g N/A
Sugar 38.13g N/A
Tryptophan 0.267mg 0.025mg 0%
Threonine 1.025mg 0.049mg 0%
Isoleucine 1.036mg 0.041mg 0%
Leucine 1.676mg 0.066mg 0%
Lysine 1.779mg 0.05mg 0%
Methionine 0.537mg 0.016mg 0%
Phenylalanine 0.853mg 0.052mg 0%
Valine 1.04mg 0.056mg 0%
Histidine 0.457mg 0.027mg 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 Prunes
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
26%
Prunes
Minerals Daily Need Coverage Score
198%
Mussels
32%
Prunes

Comparison summary

Which food is lower in Cholesterol?
Prunes
Prunes is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 367mg)
Which food is lower in Saturated fat?
Prunes
Prunes is lower in Saturated fat (difference - 0.762g)
Which food is lower in glycemic index?
Prunes
Prunes is lower in glycemic index (difference - 21)
Which food is cheaper?
Prunes
Prunes is cheaper (difference - $5)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 38.13g)
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.
Which food is richer in vitamins?
?
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.