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Mussels vs. Swiss cheese — In-Depth Nutrition Comparison

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A recap on differences between mussels and Swiss cheese

  • Mussels has more vitamin B12, manganese, selenium, iron, vitamin B1, vitamin B3, and folate; however, Swiss cheese is higher in calcium and phosphorus.
  • Mussels covers your daily vitamin B12 needs 873% more than Swiss cheese.
  • Swiss cheese contains 262 times less manganese than mussels. Mussels contains 6.8mg of manganese, while Swiss cheese contains 0.026mg.
  • Mussels has less saturated fat.
  • The glycemic index of mussels is higher.

Food varieties used in this article are Mollusks, mussel, blue, cooked, moist heat and Cheese, swiss.

Infographic

Mussels vs Swiss cheese 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 24% 267% 6.4% 4.9% 16% 119% 246% 24% 3.4% 164%
Contains more MagnesiumMagnesium +12.1%
Contains more PotassiumPotassium +272.2%
Contains more IronIron +5069.2%
Contains more CopperCopper +217%
Contains more ManganeseManganese +26053.8%
Contains more SeleniumSelenium +198.7%
Contains more CalciumCalcium +2597%
Contains more ZincZinc +63.7%
Contains more PhosphorusPhosphorus +101.4%
Contains less SodiumSodium -49.3%

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% 96% 12% 0% 2.8% 70% 1.2% 21% 16% 383% 3.5% 7.5% 8.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +2627.3%
Contains more Vitamin B2Vitamin B2 +39.1%
Contains more Vitamin B3Vitamin B3 +4587.5%
Contains more Vitamin B5Vitamin B5 +169.1%
Contains more Vitamin B6Vitamin B6 +40.8%
Contains more Vitamin B12Vitamin B12 +684.3%
Contains more FolateFolate +660%
Contains more Vitamin AVitamin A +216.5%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mussels Swiss cheese DV% diff.
Vitamin B12 24µg 3.06µg 873%
Manganese 6.8mg 0.026mg 295%
Selenium 89.6µg 30µg 108%
Calcium 33mg 890mg 86%
Iron 6.72mg 0.13mg 82%
Saturated fat 0.85g 18.227g 79%
Fats 4.48g 30.99g 41%
Phosphorus 285mg 574mg 41%
Vitamin B1 0.3mg 0.011mg 24%
Vitamin A 91µg 288µg 22%
Monounsaturated fat 1.014g 8.046g 18%
Vitamin B3 3mg 0.064mg 18%
Folate 76µg 10µg 17%
Vitamin C 13.6mg 0mg 15%
Zinc 2.67mg 4.37mg 15%
Cholesterol 56mg 93mg 12%
Vitamin B5 0.95mg 0.353mg 12%
Calories 172kcal 393kcal 11%
Copper 0.149mg 0.047mg 11%
Vitamin B2 0.42mg 0.302mg 9%
Sodium 369mg 187mg 8%
Potassium 268mg 72mg 6%
Protein 23.8g 26.96g 6%
Vitamin E 0.6mg 4%
Choline 15.5mg 3%
Vitamin B6 0.1mg 0.071mg 2%
Carbs 7.39g 1.44g 2%
Polyunsaturated fat 1.212g 1.341g 1%
Vitamin K 1.4µg 1%
Magnesium 37mg 33mg 1%
Net carbs 7.39g 1.44g N/A
Trans fat 0.987g N/A
Tryptophan 0.267mg 0.401mg 0%
Threonine 1.025mg 1.038mg 0%
Isoleucine 1.036mg 1.537mg 0%
Leucine 1.676mg 2.959mg 0%
Lysine 1.779mg 2.585mg 0%
Methionine 0.537mg 0.784mg 0%
Phenylalanine 0.853mg 1.662mg 0%
Valine 1.04mg 2.139mg 0%
Histidine 0.457mg 1.065mg 0%
Omega-3 - EPA 0.276g 0g N/A
Omega-3 - DHA 0.506g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.044g 0.018g N/A
Omega-3 - Eicosatrienoic acid 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.032g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.734g 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
27% 31% 38% 3%
Protein: 26.96 g
Fats: 30.99 g
Carbs: 1.44 g
Water: 37.63 g
Other: 2.98 g
Contains more CarbsCarbs +413.2%
Contains more WaterWater +62.5%
Contains more ProteinProtein +13.3%
Contains more FatsFats +591.7%
~equal in Other ~2.98g

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
66% 29% 5%
Saturated fat: Sat. Fat 18.227 g
Monounsaturated fat: Mono. Fat 8.046 g
Polyunsaturated fat: Poly. Fat 1.341 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +693.5%
Contains more Poly. FatPolyunsaturated fat +10.6%

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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. Swiss cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171251/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.