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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +450%
Contains more Iron +1393.3%
Contains more Zinc +242.3%
Contains more Copper +223.9%
Contains more Potassium +86.2%
Contains less Sodium -73.7%
Equal in Magnesium - 35
Equal in Phosphorus - 304
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 252% 27% 123% 24% 49% 73% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Contains more Calcium +450%
Contains more Iron +1393.3%
Contains more Zinc +242.3%
Contains more Copper +223.9%
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 A +135.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +237.1%
Contains more Vitamin B2 +566.7%
Contains more Vitamin B5 +127.8%
Contains more Folate +3700%
Contains more Vitamin B12 +1381.5%
Contains more Vitamin B3 +208.5%
Contains more Vitamin B6 +515%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 46% 75% 97% 57% 57% 24% 57% 3000% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
Contains more Vitamin A +135.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +237.1%
Contains more Vitamin B2 +566.7%
Contains more Vitamin B5 +127.8%
Contains more Folate +3700%
Contains more Vitamin B12 +1381.5%
Contains more Vitamin B3 +208.5%
Contains more Vitamin B6 +515%

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 Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

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 Sugar?
Mussel
Mussel is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Mussel
Mussel is lower in Cholesterol (difference - 22mg)
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.

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.