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  6. Mussels vs. Seed

Mussels vs. Seed — In-Depth Nutrition Comparison

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Differences between Mussels and Seed

  • Mussels has more Vitamin B12, Manganese, and Selenium, while Seed has more Fiber, Copper, Phosphorus, Magnesium, Calcium, Vitamin B3, and Vitamin B1.
  • Mussels's daily need coverage for Vitamin B12 is 1000% higher.
  • Seed contains 2 times less Manganese than Mussels. Mussels contains 6.8mg of Manganese, while Seed contains 2.723mg.

The food types used in this comparison are Mollusks, mussel, blue, cooked, moist heat and Seeds, chia seeds, dried.

Infographic

Mussels vs Seed 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
2
:
8
Seed
Seed
Contains more Manganese +149.7%
Contains more Selenium +62.3%
Contains more Calcium +1812.1%
Contains more Iron +14.9%
Contains more Magnesium +805.4%
Contains more Phosphorus +201.8%
Contains more Potassium +51.9%
Contains less Sodium -95.7%
Contains more Zinc +71.5%
Contains more Copper +520.1%
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Manganese +149.7%
Contains more Selenium +62.3%
Contains more Calcium +1812.1%
Contains more Iron +14.9%
Contains more Magnesium +805.4%
Contains more Phosphorus +201.8%
Contains more Potassium +51.9%
Contains less Sodium -95.7%
Contains more Zinc +71.5%
Contains more Copper +520.1%

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
7
:
3
Seed
Seed
Contains more Vitamin A +463%
Contains more Vitamin C +750%
Contains more Vitamin B2 +147.1%
Contains more Folate +55.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +106.7%
Contains more Vitamin B3 +194.3%
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%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +463%
Contains more Vitamin C +750%
Contains more Vitamin B2 +147.1%
Contains more Folate +55.1%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +106.7%
Contains more Vitamin B3 +194.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mussels
Mussels
2
:
3
Seed
Seed
Contains more Protein +43.9%
Contains more Water +954.3%
Contains more Fats +586.2%
Contains more Carbs +470%
Contains more Other +50.9%
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
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +43.9%
Contains more Water +954.3%
Contains more Fats +586.2%
Contains more Carbs +470%
Contains more Other +50.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mussels
Mussels
1
:
2
Seed
Seed
Contains less Saturated Fat -74.5%
Contains more Monounsaturated Fat +127.7%
Contains more Polyunsaturated fat +1852.6%
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -74.5%
Contains more Monounsaturated Fat +127.7%
Contains more Polyunsaturated fat +1852.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Seed Opinion
Net carbs 7.39g 7.72g Seed
Protein 23.8g 16.54g Mussels
Fats 4.48g 30.74g Seed
Carbs 7.39g 42.12g Seed
Calories 172kcal 486kcal Seed
Fiber 0g 34.4g Seed
Calcium 33mg 631mg Seed
Iron 6.72mg 7.72mg Seed
Magnesium 37mg 335mg Seed
Phosphorus 285mg 860mg Seed
Potassium 268mg 407mg Seed
Sodium 369mg 16mg Seed
Zinc 2.67mg 4.58mg Seed
Copper 0.149mg 0.924mg Seed
Manganese 6.8mg 2.723mg Mussels
Selenium 89.6µg 55.2µg Mussels
Vitamin A 304IU 54IU Mussels
Vitamin A RAE 91µg Mussels
Vitamin E 0.5mg Seed
Vitamin C 13.6mg 1.6mg Mussels
Vitamin B1 0.3mg 0.62mg Seed
Vitamin B2 0.42mg 0.17mg Mussels
Vitamin B3 3mg 8.83mg Seed
Vitamin B5 0.95mg Mussels
Vitamin B6 0.1mg Mussels
Folate 76µg 49µg Mussels
Vitamin B12 24µg 0µg Mussels
Tryptophan 0.267mg 0.436mg Seed
Threonine 1.025mg 0.709mg Mussels
Isoleucine 1.036mg 0.801mg Mussels
Leucine 1.676mg 1.371mg Mussels
Lysine 1.779mg 0.97mg Mussels
Methionine 0.537mg 0.588mg Seed
Phenylalanine 0.853mg 1.016mg Seed
Valine 1.04mg 0.95mg Mussels
Histidine 0.457mg 0.531mg Seed
Cholesterol 56mg 0mg Seed
Trans Fat 0.14g Mussels
Saturated Fat 0.85g 3.33g Mussels
Omega-3 - DHA 0.506g Mussels
Omega-3 - EPA 0.276g Mussels
Omega-3 - DPA 0.044g Mussels
Monounsaturated Fat 1.014g 2.309g Seed
Polyunsaturated fat 1.212g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Seed
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
35%
Seed
Minerals Daily Need Coverage Score
198%
Mussels
221%
Seed

Comparison summary

Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 353mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 56mg)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 35)
Which food is cheaper?
Seed
Seed is cheaper (difference - $7)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in Saturated Fat?
Mussels
Mussels is lower in Saturated Fat (difference - 2.48g)
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)

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.