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  6. Mussels vs. Vegetable oil

Mussels vs. Vegetable oil — In-Depth Nutrition Comparison

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Significant differences between mussels and vegetable oil

  • The amount of vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, vitamin B1, zinc, and vitamin B5 in mussels is higher than in vegetable oil.
  • Mussels covers your daily vitamin B12 needs 1000% more than vegetable oil.
  • Mussels contains less saturated fat.
  • Mussels has a higher glycemic index. The glycemic index of mussels is 50, while the glycemic index of vegetable oil is 0.

Specific food types used in this comparison are Mollusks, mussel, blue, cooked, moist heat and Oil, corn, peanut, and olive.

Infographic

Mussels vs Vegetable oil 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 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +5069.2%
Contains more CopperCopper +∞%
Contains more ZincZinc +13250%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mussels Vegetable oil DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 0mg 296%
Polyunsaturated fat 1.212g 33.033g 212%
Selenium 89.6µg 0µg 163%
Fats 4.48g 100g 147%
Monounsaturated fat 1.014g 48.033g 118%
Vitamin E 14.78mg 99%
Iron 6.72mg 0.13mg 82%
Saturated fat 0.85g 14.367g 61%
Protein 23.8g 0g 48%
Phosphorus 285mg 0mg 41%
Calories 172kcal 884kcal 36%
Vitamin B2 0.42mg 0mg 32%
Vitamin B1 0.3mg 0mg 25%
Zinc 2.67mg 0.02mg 24%
Folate 76µg 0µg 19%
Vitamin B5 0.95mg 0mg 19%
Vitamin B3 3mg 0mg 19%
Cholesterol 56mg 0mg 19%
Vitamin K 21µg 18%
Copper 0.149mg 0mg 17%
Sodium 369mg 0mg 16%
Vitamin C 13.6mg 0mg 15%
Vitamin A 91µg 0µg 10%
Magnesium 37mg 0mg 9%
Vitamin B6 0.1mg 0mg 8%
Potassium 268mg 0mg 8%
Calcium 33mg 0mg 3%
Carbs 7.39g 0g 2%
Net carbs 7.39g 0g N/A
Choline 0.2mg 0%
Tryptophan 0.267mg 0%
Threonine 1.025mg 0%
Isoleucine 1.036mg 0%
Leucine 1.676mg 0%
Lysine 1.779mg 0%
Methionine 0.537mg 0%
Phenylalanine 0.853mg 0%
Valine 1.04mg 0%
Histidine 0.457mg 0%
Omega-3 - EPA 0.276g 0g N/A
Omega-3 - DHA 0.506g 0g N/A
Omega-3 - DPA 0.044g 0g 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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +2132.1%

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
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -94.1%
Contains more Mono. FatMonounsaturated fat +4637%
Contains more Poly. FatPolyunsaturated fat +2625.5%

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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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.