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Mussel vs Swordfish - In-Depth Nutrition Comparison

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What are the main differences between Mussel and Swordfish?

  • Mussel is richer in Vitamin B12, Manganese, Iron, Selenium, Vitamin B2, Folate, Vitamin B1, and Zinc, yet Swordfish is richer in Vitamin B6, and Vitamin B3.
  • Mussel's daily need coverage for Vitamin B12 is 933% higher.
  • Mussel has 523 times more Manganese than Swordfish. Mussel has 6.8mg of Manganese, while Swordfish has 0.013mg.

We used Mollusks, mussel, blue, cooked, moist heat and Fish, swordfish, cooked, dry heat types in this comparison.

Infographic

Mussel vs Swordfish infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Mussel
5
:
Contains more Iron +1393.3%
Contains more Calcium +450%
Contains more Copper +223.9%
Contains more Zinc +242.3%
Contains more Potassium +86.2%
Contains less Sodium -73.7%
Equal in Magnesium - 35
Equal in Phosphorus - 304
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 252% 10% 24% 27% 50% 73% 123% 49%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 2% 45% 25% 16% 22% 131% 13%
Contains more Iron +1393.3%
Contains more Calcium +450%
Contains more Copper +223.9%
Contains more Zinc +242.3%
Contains more Potassium +86.2%
Contains less Sodium -73.7%
Equal in Magnesium - 35
Equal in Phosphorus - 304

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Mussel
7
:
Contains more Vitamin C +∞%
Contains more Vitamin A +135.7%
Contains more Vitamin B1 +237.1%
Contains more Vitamin B2 +566.7%
Contains more Vitamin B5 +127.8%
Contains more Vitamin B12 +1381.5%
Contains more Folate +3700%
Contains more Vitamin B3 +208.5%
Contains more Vitamin B6 +515%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 19% 0% 0% 75% 97% 57% 57% 24% 3000% 0% 57%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 8% 49% 498% 23% 15% 174% 26% 142% 203% 1% 2%
Contains more Vitamin C +∞%
Contains more Vitamin A +135.7%
Contains more Vitamin B1 +237.1%
Contains more Vitamin B2 +566.7%
Contains more Vitamin B5 +127.8%
Contains more Vitamin B12 +1381.5%
Contains more Folate +3700%
Contains more Vitamin B3 +208.5%
Contains more Vitamin B6 +515%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
286
Mussel
95
Swordfish
Mineral Summary Score
76
Mussel
33
Swordfish

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
143%
Mussel
141%
Swordfish
Carbohydrates
7%
Mussel
0%
Swordfish
Fats
21%
Mussel
37%
Swordfish

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mussel Swordfish
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussel Swordfish
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 272mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 50)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food is lower in Cholesterol?
Mussel
Mussel is lower in Cholesterol (difference - 22mg)
Which food is lower in Sugar?
Mussel
Mussel is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Mussel
Mussel is lower in Saturated Fat (difference - 1.061g)
Which food is richer in minerals?
Mussel
Mussel 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.

All nutrients comparison - raw data values

Nutrient Mussel Swordfish Opinion
Calories 172 172
Protein 23.8 23.45 Mussel
Fats 4.48 7.93 Swordfish
Vitamin C 13.6 0 Mussel
Carbs 7.39 0 Mussel
Cholesterol 56 78 Mussel
Vitamin D 666 Swordfish
Iron 6.72 0.45 Mussel
Calcium 33 6 Mussel
Potassium 268 499 Swordfish
Magnesium 37 35 Mussel
Sugar 0 Mussel
Fiber 0 0
Copper 0.149 0.046 Mussel
Zinc 2.67 0.78 Mussel
Starch
Phosphorus 285 304 Swordfish
Sodium 369 97 Swordfish
Vitamin A 304 129 Mussel
Vitamin E 2.41 Swordfish
Vitamin D 16.6 Swordfish
Vitamin B1 0.3 0.089 Mussel
Vitamin B2 0.42 0.063 Mussel
Vitamin B3 3 9.254 Swordfish
Vitamin B5 0.95 0.417 Mussel
Vitamin B6 0.1 0.615 Swordfish
Vitamin B12 24 1.62 Mussel
Vitamin K 0.1 Swordfish
Folate 76 2 Mussel
Trans Fat 0.056 Mussel
Saturated Fat 0.85 1.911 Mussel
Monounsaturated Fat 1.014 3.544 Swordfish
Polyunsaturated fat 1.212 1.368 Swordfish
Tryptophan 0.267 0.265 Mussel
Threonine 1.025 1.035 Swordfish
Isoleucine 1.036 1.088 Swordfish
Leucine 1.676 1.919 Swordfish
Lysine 1.779 2.168 Swordfish
Methionine 0.537 0.699 Swordfish
Phenylalanine 0.853 0.922 Swordfish
Valine 1.04 1.216 Swordfish
Histidine 0.457 0.695 Swordfish
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mussel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/nutrients
  2. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.