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  6. Mussels vs. Sunfish

Mussels vs. Sunfish — In-Depth Nutrition Comparison

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Summary of differences between mussels and sunfish

  • Mussels has more vitamin B12, manganese, selenium, iron, vitamin B2, vitamin B1, folate, and vitamin C; however, sunfish is higher in copper.
  • Mussels covers your daily need for vitamin B12, 904% more than sunfish.
  • Mussels has 14 times more vitamin C than sunfish. While mussels has 13.6mg of vitamin C, sunfish has only 1mg.
  • Sunfish has less sodium.
  • The glycemic index of mussels is higher.

These are the specific foods used in this comparison Mollusks, mussel, blue, cooked, moist heat and Fish, sunfish, pumpkin seed, cooked, dry heat.

Infographic

Mussels vs Sunfish 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 27% 31% 40% 58% 128% 54% 99% 13% 117% 88%
Contains more IronIron +336.4%
Contains more ZincZinc +34.2%
Contains more PhosphorusPhosphorus +23.4%
Contains more ManganeseManganese +658.1%
Contains more SeleniumSelenium +453.1%
Contains more CalciumCalcium +212.1%
Contains more PotassiumPotassium +67.5%
Contains more CopperCopper +158.4%
Contains less SodiumSodium -72.1%
~equal in Magnesium ~38mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 45% 0% 30% 0% 75% 97% 56% 57% 23% 3000% 0% 57%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3.3% 0% 5.7% 0% 23% 20% 27% 52% 32% 289% 0% 13%
Contains more Vitamin CVitamin C +1260%
Contains more Vitamin AVitamin A +435.3%
Contains more Vitamin B1Vitamin B1 +226.1%
Contains more Vitamin B2Vitamin B2 +394.1%
Contains more Vitamin B3Vitamin B3 +105.2%
Contains more Vitamin B12Vitamin B12 +939%
Contains more FolateFolate +347.1%
Contains more Vitamin B6Vitamin B6 +38%
~equal in Vitamin D ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B5 ~0.865mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Mussels Sunfish DV% diff.
Vitamin B12 24µg 2.31µg 904%
Manganese 6.8mg 0.897mg 257%
Selenium 89.6µg 16.2µg 133%
Iron 6.72mg 1.54mg 65%
Copper 0.149mg 0.385mg 26%
Vitamin B2 0.42mg 0.085mg 26%
Vitamin B1 0.3mg 0.092mg 17%
Folate 76µg 17µg 15%
Vitamin C 13.6mg 1mg 14%
Sodium 369mg 103mg 12%
Cholesterol 56mg 86mg 10%
Vitamin B3 3mg 1.462mg 10%
Phosphorus 285mg 231mg 8%
Vitamin A 91µg 17µg 8%
Calcium 33mg 103mg 7%
Fats 4.48g 0.9g 6%
Zinc 2.67mg 1.99mg 6%
Polyunsaturated fat 1.212g 0.315g 6%
Potassium 268mg 449mg 5%
Calories 172kcal 114kcal 3%
Vitamin B6 0.1mg 0.138mg 3%
Saturated fat 0.85g 0.178g 3%
Protein 23.8g 24.87g 2%
Carbs 7.39g 0g 2%
Vitamin B5 0.95mg 0.865mg 2%
Monounsaturated fat 1.014g 0.15g 2%
Protein per 100 calories 14g 22g N/A
Calories per 10 g protein 72kcal 46kcal N/A
Weight per 100 calories 58g 88g N/A
Unsaturated / Saturated Fat ratio 2.6 2.6 N/A
Net carbs 7.39g 0g N/A
Magnesium 37mg 38mg 0%
Tryptophan 0.267mg 0.279mg 0%
Threonine 1.025mg 1.09mg 0%
Isoleucine 1.036mg 1.146mg 0%
Leucine 1.676mg 2.022mg 0%
Lysine 1.779mg 2.284mg 0%
Methionine 0.537mg 0.736mg 0%
Phenylalanine 0.853mg 0.971mg 0%
Valine 1.04mg 1.281mg 0%
Histidine 0.457mg 0.732mg 0%
Omega-3 - EPA 0.276g 0.047g N/A
Omega-3 - DHA 0.506g 0.092g N/A
Omega-3 - DPA 0.044g 0.042g N/A

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
25% 74%
Protein: 24.87 g
Fats: 0.9 g
Carbs: 0 g
Water: 73.72 g
Other: 0.51 g
Contains more FatsFats +397.8%
Contains more CarbsCarbs +∞%
Contains more OtherOther +523.5%
Contains more WaterWater +20.6%
~equal in Protein ~24.87g

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
28% 23% 49%
Saturated fat: Sat. Fat 0.178 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.315 g
Contains more Mono. FatMonounsaturated fat +576%
Contains more Poly. FatPolyunsaturated fat +284.8%
Contains less Sat. FatSaturated fat -79.1%

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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. Sunfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172003/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.