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  6. Mussels vs. Rye

Mussels vs. Rye — In-Depth Nutrition Comparison

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What are the differences between Mussels and Rye?

  • Mussels is higher in Vitamin B12, Manganese, Selenium, Iron, and Vitamin C, yet Rye is higher in Fiber, Copper, and Magnesium.
  • Mussels's daily need coverage for Vitamin B12 is 1000% more.

We used Mollusks, mussel, blue, cooked, moist heat and Rye grain types in this article.

Infographic

Mussels vs Rye 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.
Mussels
Mussels
5
:
5
Rye
Rye
Contains more Calcium +37.5%
Contains more Iron +155.5%
Contains more Manganese +163.9%
Contains more Selenium +544.6%
Contains more Magnesium +197.3%
Contains more Phosphorus +16.5%
Contains more Potassium +90.3%
Contains less Sodium -99.5%
Contains more Copper +146.3%
Equal in Zinc - 2.65
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Rye
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 99% 79% 143% 45% 1% 73% 123% 337% 76%
Contains more Calcium +37.5%
Contains more Iron +155.5%
Contains more Manganese +163.9%
Contains more Selenium +544.6%
Contains more Magnesium +197.3%
Contains more Phosphorus +16.5%
Contains more Potassium +90.3%
Contains less Sodium -99.5%
Contains more Copper +146.3%
Equal in Zinc - 2.65

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.
Mussels
Mussels
5
:
7
Rye
Rye
Contains more Vitamin A +2663.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +67.3%
Contains more Folate +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +42.3%
Contains more Vitamin B5 +53.3%
Contains more Vitamin B6 +194%
Equal in Vitamin B1 - 0.316
Mussels
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%
Rye
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 17% 0% 0% 79% 58% 81% 88% 68% 29% 0% 15%
Contains more Vitamin A +2663.6%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +67.3%
Contains more Folate +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +42.3%
Contains more Vitamin B5 +53.3%
Contains more Vitamin B6 +194%
Equal in Vitamin B1 - 0.316

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mussels
Mussels
4
:
1
Rye
Rye
Contains more Protein +130.2%
Contains more Fats +174.8%
Contains more Water +476.9%
Contains more Other +102.5%
Contains more Carbs +926.5%
Mussels
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
Rye
10% 76% 11%
Protein: 10.34 g
Fats: 1.63 g
Carbs: 75.86 g
Water: 10.6 g
Other: 1.57 g
Contains more Protein +130.2%
Contains more Fats +174.8%
Contains more Water +476.9%
Contains more Other +102.5%
Contains more Carbs +926.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mussels
Mussels
2
:
1
Rye
Rye
Contains more Monounsaturated Fat +387.5%
Contains more Polyunsaturated fat +58%
Contains less Saturated Fat -76.8%
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Rye
17% 18% 65%
Saturated Fat: 0.197 g
Monounsaturated Fat: 0.208 g
Polyunsaturated fat: 0.767 g
Contains more Monounsaturated Fat +387.5%
Contains more Polyunsaturated fat +58%
Contains less Saturated Fat -76.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mussels Rye
Lower in Sodium ok
Lower in Cholesterol 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 Rye Opinion
Net carbs 7.39g 60.76g Rye
Protein 23.8g 10.34g Mussels
Fats 4.48g 1.63g Mussels
Carbs 7.39g 75.86g Rye
Calories 172kcal 338kcal Rye
Fructose 0.11g Rye
Sugar 0.98g Mussels
Fiber 0g 15.1g Rye
Calcium 33mg 24mg Mussels
Iron 6.72mg 2.63mg Mussels
Magnesium 37mg 110mg Rye
Phosphorus 285mg 332mg Rye
Potassium 268mg 510mg Rye
Sodium 369mg 2mg Rye
Zinc 2.67mg 2.65mg Mussels
Copper 0.149mg 0.367mg Rye
Manganese 6.8mg 2.577mg Mussels
Selenium 89.6µg 13.9µg Mussels
Vitamin A 304IU 11IU Mussels
Vitamin A RAE 91µg 1µg Mussels
Vitamin E 0.85mg Rye
Vitamin C 13.6mg 0mg Mussels
Vitamin B1 0.3mg 0.316mg Rye
Vitamin B2 0.42mg 0.251mg Mussels
Vitamin B3 3mg 4.27mg Rye
Vitamin B5 0.95mg 1.456mg Rye
Vitamin B6 0.1mg 0.294mg Rye
Folate 76µg 38µg Mussels
Vitamin B12 24µg 0µg Mussels
Vitamin K 5.9µg Rye
Tryptophan 0.267mg 0.108mg Mussels
Threonine 1.025mg 0.289mg Mussels
Isoleucine 1.036mg 0.208mg Mussels
Leucine 1.676mg 0.563mg Mussels
Lysine 1.779mg 0.286mg Mussels
Methionine 0.537mg 0.153mg Mussels
Phenylalanine 0.853mg 0.435mg Mussels
Valine 1.04mg 0.317mg Mussels
Histidine 0.457mg 0.189mg Mussels
Cholesterol 56mg 0mg Rye
Saturated Fat 0.85g 0.197g Rye
Omega-3 - DHA 0.506g 0g Mussels
Omega-3 - EPA 0.276g 0g Mussels
Omega-3 - DPA 0.044g 0g Mussels
Monounsaturated Fat 1.014g 0.208g Mussels
Polyunsaturated fat 1.212g 0.767g Mussels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Rye
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
36%
Rye
Minerals Daily Need Coverage Score
198%
Mussels
98%
Rye

Comparison summary

Which food contains less Sodium?
Rye
Rye contains less Sodium (difference - 367mg)
Which food is lower in Cholesterol?
Rye
Rye is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Rye
Rye is lower in Saturated Fat (difference - 0.653g)
Which food is lower in glycemic index?
Rye
Rye is lower in glycemic index (difference - 16)
Which food is cheaper?
Rye
Rye is cheaper (difference - $6.6)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0.98g)
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. Rye - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168884/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.