Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Mussels vs. Sunflower seeds — In-Depth Nutrition Comparison

Compare

Differences between mussels and sunflower seeds

  • Mussels has more vitamin B12, manganese, and selenium, while sunflower seeds have more copper, vitamin B1, vitamin B6, magnesium, phosphorus, folate, and fiber.
  • Mussels's daily need coverage for vitamin B12 is 1000% higher.
  • Sunflower seeds contain 3 times less manganese than mussels. Mussels contains 6.8mg of manganese, while sunflower seeds contain 1.95mg.
  • Sunflower seeds have a lower glycemic index. The glycemic index of sunflower seeds is 20, while the glycemic index of mussels is 50.

The food types used in this comparison are Mollusks, mussel, blue, cooked, moist heat and Seeds, sunflower seed kernels, dried.

Infographic

Mussels vs Sunflower seeds 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 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains more IronIron +28%
Contains more ManganeseManganese +248.7%
Contains more SeleniumSelenium +69.1%
Contains more MagnesiumMagnesium +778.4%
Contains more CalciumCalcium +136.4%
Contains more PotassiumPotassium +140.7%
Contains more CopperCopper +1108.1%
Contains more ZincZinc +87.3%
Contains more PhosphorusPhosphorus +131.6%
Contains less SodiumSodium -97.6%

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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin CVitamin C +871.4%
Contains more Vitamin AVitamin A +2933.3%
Contains more Vitamin B2Vitamin B2 +18.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +393.3%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B5Vitamin B5 +18.9%
Contains more Vitamin B6Vitamin B6 +1245%
Contains more FolateFolate +198.7%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more ProteinProtein +14.5%
Contains more WaterWater +1192.8%
Contains more FatsFats +1048.7%
Contains more CarbsCarbs +170.6%
~equal in Other ~3.03g

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
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -80.9%
Contains more Mono. FatMonounsaturated fat +1727.2%
Contains more Poly. FatPolyunsaturated fat +1809%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Sunflower seeds DV% diff.
Vitamin B12 24µg 0µg 1000%
Vitamin E 35.17mg 234%
Manganese 6.8mg 1.95mg 211%
Copper 0.149mg 1.8mg 183%
Polyunsaturated fat 1.212g 23.137g 146%
Vitamin B1 0.3mg 1.48mg 98%
Vitamin B6 0.1mg 1.345mg 96%
Fats 4.48g 51.46g 72%
Magnesium 37mg 325mg 69%
Selenium 89.6µg 53µg 67%
Phosphorus 285mg 660mg 54%
Monounsaturated fat 1.014g 18.528g 44%
Folate 76µg 227µg 38%
Fiber 0g 8.6g 34%
Vitamin B3 3mg 8.335mg 33%
Calories 172kcal 584kcal 21%
Zinc 2.67mg 5mg 21%
Cholesterol 56mg 0mg 19%
Iron 6.72mg 5.25mg 18%
Saturated fat 0.85g 4.455g 16%
Sodium 369mg 9mg 16%
Vitamin C 13.6mg 1.4mg 14%
Potassium 268mg 645mg 11%
Vitamin A 91µg 3µg 10%
Choline 55.1mg 10%
Protein 23.8g 20.78g 6%
Vitamin B2 0.42mg 0.355mg 5%
Calcium 33mg 78mg 5%
Vitamin B5 0.95mg 1.13mg 4%
Carbs 7.39g 20g 4%
Net carbs 7.39g 11.4g N/A
Sugar 2.62g N/A
Tryptophan 0.267mg 0.348mg 0%
Threonine 1.025mg 0.928mg 0%
Isoleucine 1.036mg 1.139mg 0%
Leucine 1.676mg 1.659mg 0%
Lysine 1.779mg 0.937mg 0%
Methionine 0.537mg 0.494mg 0%
Phenylalanine 0.853mg 1.169mg 0%
Valine 1.04mg 1.315mg 0%
Histidine 0.457mg 0.632mg 0%
Omega-3 - EPA 0.276g 0.014g 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 Sunflower seeds
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
146%
Sunflower seeds
Minerals Daily Need Coverage Score
198%
Mussels
207%
Sunflower seeds

Comparison summary

Which food is lower in Cholesterol?
Sunflower seeds
Sunflower seeds is lower in Cholesterol (difference - 56mg)
Which food contains less Sodium?
Sunflower seeds
Sunflower seeds contains less Sodium (difference - 360mg)
Which food is lower in glycemic index?
Sunflower seeds
Sunflower seeds is lower in glycemic index (difference - 30)
Which food is cheaper?
Sunflower seeds
Sunflower seeds is cheaper (difference - $5.4)
Which food is richer in vitamins?
Sunflower seeds
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 2.62g)
Which food is lower in Saturated fat?
Mussels
Mussels is lower in Saturated fat (difference - 3.605g)
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.

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. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.