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Mussels vs. Sockeye salmon — In-Depth Nutrition Comparison

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Differences between mussels and sockeye salmon

  • Mussels has more vitamin B12, manganese, selenium, iron, zinc, folate, vitamin C, and vitamin B2, while sockeye salmon has more vitamin B6 and vitamin B3.
  • Mussels's daily need coverage for vitamin B12 is 814% higher.
  • Sockeye salmon has a lower glycemic index. The glycemic index of sockeye salmon is 0, while the glycemic index of mussels is 50.

The food types used in this comparison are Mollusks, mussel, blue, cooked, moist heat and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Mussels vs Sockeye salmon 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +200%
Contains more IronIron +1192.3%
Contains more CopperCopper +96.1%
Contains more ZincZinc +385.5%
Contains more ManganeseManganese +52207.7%
Contains more SeleniumSelenium +152.4%
Contains more PotassiumPotassium +62.7%
Contains less SodiumSodium -75.1%
~equal in Magnesium ~36mg
~equal in Phosphorus ~305mg

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%
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 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +56.9%
Contains more Vitamin B1Vitamin B1 +91.1%
Contains more Vitamin B2Vitamin B2 +70.7%
Contains more Vitamin B12Vitamin B12 +436.9%
Contains more FolateFolate +985.7%
Contains more Vitamin B3Vitamin B3 +237.4%
Contains more Vitamin B5Vitamin B5 +34.1%
Contains more Vitamin B6Vitamin B6 +727%

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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +412.9%
Contains more ProteinProtein +11.3%
Contains more FatsFats +24.3%
Contains more WaterWater +10.1%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains less Sat. FatSaturated fat -12.3%
Contains more Mono. FatMonounsaturated fat +83.8%
~equal in Polyunsaturated fat ~1.327g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Sockeye salmon DV% diff.
Vitamin B12 24µg 4.47µg 814%
Manganese 6.8mg 0.013mg 295%
Selenium 89.6µg 35.5µg 98%
Vitamin D 16.7µg 84%
Vitamin D 670IU 84%
Iron 6.72mg 0.52mg 78%
Vitamin B6 0.1mg 0.827mg 56%
Vitamin B3 3mg 10.123mg 45%
Choline 112.6mg 20%
Zinc 2.67mg 0.55mg 19%
Folate 76µg 7µg 17%
Vitamin C 13.6mg 0mg 15%
Vitamin B2 0.42mg 0.246mg 13%
Vitamin B1 0.3mg 0.157mg 12%
Sodium 369mg 92mg 12%
Copper 0.149mg 0.076mg 8%
Vitamin E 0.99mg 7%
Vitamin B5 0.95mg 1.274mg 6%
Potassium 268mg 436mg 5%
Protein 23.8g 26.48g 5%
Vitamin A 91µg 58µg 4%
Phosphorus 285mg 305mg 3%
Carbs 7.39g 0g 2%
Cholesterol 56mg 61mg 2%
Monounsaturated fat 1.014g 1.864g 2%
Calcium 33mg 11mg 2%
Fats 4.48g 5.57g 2%
Saturated fat 0.85g 0.969g 1%
Polyunsaturated fat 1.212g 1.327g 1%
Calories 172kcal 156kcal 1%
Net carbs 7.39g 0g N/A
Magnesium 37mg 36mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.267mg 0.335mg 0%
Threonine 1.025mg 1.247mg 0%
Isoleucine 1.036mg 1.274mg 0%
Leucine 1.676mg 2.185mg 0%
Lysine 1.779mg 2.574mg 0%
Methionine 0.537mg 0.858mg 0%
Phenylalanine 0.853mg 1.086mg 0%
Valine 1.04mg 1.461mg 0%
Histidine 0.457mg 0.711mg 0%
Omega-3 - EPA 0.276g 0.299g N/A
Omega-3 - DHA 0.506g 0.56g N/A
Omega-3 - DPA 0.044g 0.093g N/A
Omega-6 - Eicosadienoic acid 0.019g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Sockeye salmon
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
113%
Sockeye salmon
Minerals Daily Need Coverage Score
198%
Mussels
47%
Sockeye salmon

Comparison summary

Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 277mg)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 50)
Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Mussels
Mussels is lower in Saturated fat (difference - 0.119g)
Which food is cheaper?
Mussels
Mussels is cheaper (difference - $6)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.