Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Seafood
  4. Mussels
  5. Compare
  6. Mussels vs. Vegetable

Mussels vs. Vegetable — In-Depth Nutrition Comparison

Compare

How are Mussels and Vegetable different?

  • Mussels is higher in Vitamin B12, Manganese, Selenium, Iron, Phosphorus, Vitamin B2, Zinc, and Vitamin B1, however, Vegetable is richer in Fiber.
  • Daily need coverage for Vitamin B12 from Mussels is 1000% higher.

Mollusks, mussel, blue, cooked, moist heat and Vegetables, mixed, frozen, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Mussels vs Vegetable 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.
Mussels
Mussels
9
:
1
Vegetable
Vegetable
Contains more Calcium +32%
Contains more Iron +719.5%
Contains more Magnesium +68.2%
Contains more Phosphorus +458.8%
Contains more Potassium +58.6%
Contains more Zinc +444.9%
Contains more Copper +79.5%
Contains more Manganese +1694.2%
Contains more Selenium +29766.7%
Contains less Sodium -90.5%
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains more Calcium +32%
Contains more Iron +719.5%
Contains more Magnesium +68.2%
Contains more Phosphorus +458.8%
Contains more Potassium +58.6%
Contains more Zinc +444.9%
Contains more Copper +79.5%
Contains more Manganese +1694.2%
Contains more Selenium +29766.7%
Contains less Sodium -90.5%

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.
Mussels
Mussels
8
:
4
Vegetable
Vegetable
Contains more Vitamin C +325%
Contains more Vitamin B1 +322.5%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +252.5%
Contains more Vitamin B5 +529.1%
Contains more Vitamin B6 +35.1%
Contains more Folate +300%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1306.9%
Mussels
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%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin C +325%
Contains more Vitamin B1 +322.5%
Contains more Vitamin B2 +250%
Contains more Vitamin B3 +252.5%
Contains more Vitamin B5 +529.1%
Contains more Vitamin B6 +35.1%
Contains more Folate +300%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +1306.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mussels
Mussels
3
:
2
Vegetable
Vegetable
Contains more Protein +732.2%
Contains more Fats +2886.7%
Contains more Other +374.6%
Contains more Carbs +77.1%
Contains more Water +36.1%
Mussels
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
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Protein +732.2%
Contains more Fats +2886.7%
Contains more Other +374.6%
Contains more Carbs +77.1%
Contains more Water +36.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mussels
Mussels
2
:
1
Vegetable
Vegetable
Contains more Monounsaturated Fat +10040%
Contains more Polyunsaturated fat +1583.3%
Contains less Saturated Fat -96.4%
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +10040%
Contains more Polyunsaturated fat +1583.3%
Contains less Saturated Fat -96.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Vegetable Opinion
Net carbs 7.39g 8.69g Vegetable
Protein 23.8g 2.86g Mussels
Fats 4.48g 0.15g Mussels
Carbs 7.39g 13.09g Vegetable
Calories 172kcal 65kcal Mussels
Sugar 3.12g Mussels
Fiber 0g 4.4g Vegetable
Calcium 33mg 25mg Mussels
Iron 6.72mg 0.82mg Mussels
Magnesium 37mg 22mg Mussels
Phosphorus 285mg 51mg Mussels
Potassium 268mg 169mg Mussels
Sodium 369mg 35mg Vegetable
Zinc 2.67mg 0.49mg Mussels
Copper 0.149mg 0.083mg Mussels
Manganese 6.8mg 0.379mg Mussels
Selenium 89.6µg 0.3µg Mussels
Vitamin A 304IU 4277IU Vegetable
Vitamin A RAE 91µg 214µg Vegetable
Vitamin E 0.38mg Vegetable
Vitamin C 13.6mg 3.2mg Mussels
Vitamin B1 0.3mg 0.071mg Mussels
Vitamin B2 0.42mg 0.12mg Mussels
Vitamin B3 3mg 0.851mg Mussels
Vitamin B5 0.95mg 0.151mg Mussels
Vitamin B6 0.1mg 0.074mg Mussels
Folate 76µg 19µg Mussels
Vitamin B12 24µg 0µg Mussels
Vitamin K 23.5µg Vegetable
Tryptophan 0.267mg 0.029mg Mussels
Threonine 1.025mg 0.115mg Mussels
Isoleucine 1.036mg 0.139mg Mussels
Leucine 1.676mg 0.19mg Mussels
Lysine 1.779mg 0.17mg Mussels
Methionine 0.537mg 0.034mg Mussels
Phenylalanine 0.853mg 0.12mg Mussels
Valine 1.04mg 0.149mg Mussels
Histidine 0.457mg 0.073mg Mussels
Cholesterol 56mg 0mg Vegetable
Saturated Fat 0.85g 0.031g Vegetable
Omega-3 - DHA 0.506g 0g Mussels
Omega-3 - EPA 0.276g 0g Mussels
Omega-3 - DPA 0.044g 0g Mussels
Monounsaturated Fat 1.014g 0.01g Mussels
Polyunsaturated fat 1.212g 0.072g Mussels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Mussels
Mussels vs Oyster breaded and fried
Oyster breaded and fried
Mussels
Mussels vs Crab
Crab
Mussels
Mussels vs Roe
Roe
Vegetable
Vegetable vs Tomato
Tomato
Vegetable
Vegetable vs Potato
Potato
Vegetable
Vegetable vs Pork Meat
Pork Meat

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
286%
Mussels
36%
Vegetable
Minerals Daily Need Coverage Score
198%
Mussels
19%
Vegetable

Comparison summary

Which food contains less Sodium?
Vegetable
Vegetable contains less Sodium (difference - 334mg)
Which food is lower in Cholesterol?
Vegetable
Vegetable is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 0.819g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $6.5)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 3.12g)
Which food is lower in glycemic index?
Mussels
Mussels is lower in glycemic index (difference - 16)
Which food is richer in minerals?
Mussels
Mussels is relatively richer in minerals
Which food is richer in vitamins?
Mussels
Mussels is relatively richer in vitamins

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.