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Mussels vs. White bread — In-Depth Nutrition Comparison

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The main differences between mussels and white bread

  • Mussels is richer in vitamin B12, manganese, selenium, iron, phosphorus, zinc, vitamin C, and vitamin B2, yet white bread is richer in vitamin B1.
  • Daily need coverage for vitamin B12 for mussels is 1000% higher.
  • Mussels has a lower glycemic index than white bread.

Food types used in this article are Mollusks, mussel, blue, cooked, moist heat and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Mussels vs White bread 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" 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +60.9%
Contains more PotassiumPotassium +112.7%
Contains more IronIron +86.1%
Contains more CopperCopper +47.5%
Contains more ZincZinc +260.8%
Contains more PhosphorusPhosphorus +190.8%
Contains less SodiumSodium -24.7%
Contains more ManganeseManganese +1168.7%
Contains more SeleniumSelenium +307.3%
Contains more CalciumCalcium +336.4%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +72.8%
Contains more Vitamin B5Vitamin B5 +77.2%
Contains more Vitamin B6Vitamin B6 +14.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +77.7%
Contains more Vitamin B3Vitamin B3 +59.3%
Contains more FolateFolate +46.1%
~equal in Vitamin D ~0µg

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +168.9%
Contains more FatsFats +34.5%
Contains more WaterWater +67.9%
Contains more OtherOther +60.6%
Contains more CarbsCarbs +568.7%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +69.3%
Contains less Sat. FatSaturated fat -17.9%
Contains more Poly. FatPolyunsaturated fat +32.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels White bread DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 0.536mg 272%
Selenium 89.6µg 22µg 123%
Iron 6.72mg 3.61mg 39%
Protein 23.8g 8.85g 30%
Phosphorus 285mg 98mg 27%
Cholesterol 56mg 0mg 19%
Vitamin B1 0.3mg 0.533mg 19%
Zinc 2.67mg 0.74mg 18%
Vitamin C 13.6mg 0mg 15%
Starch 37.17g 15%
Carbs 7.39g 49.42g 14%
Vitamin B2 0.42mg 0.243mg 14%
Vitamin B3 3mg 4.78mg 11%
Calcium 33mg 144mg 11%
Fiber 0g 2.7g 11%
Vitamin A 91µg 0µg 10%
Folate 76µg 111µg 9%
Vitamin B5 0.95mg 0.536mg 8%
Calories 172kcal 266kcal 5%
Copper 0.149mg 0.101mg 5%
Sodium 369mg 490mg 5%
Potassium 268mg 126mg 4%
Fructose 2.43g 3%
Magnesium 37mg 23mg 3%
Choline 14.6mg 3%
Polyunsaturated fat 1.212g 1.602g 3%
Fats 4.48g 3.33g 2%
Vitamin E 0.22mg 1%
Vitamin B6 0.1mg 0.087mg 1%
Saturated fat 0.85g 0.698g 1%
Monounsaturated fat 1.014g 0.599g 1%
Net carbs 7.39g 46.72g N/A
Sugar 5.67g N/A
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
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 0.001g N/A
Omega-3 - DHA 0.506g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.044g 0g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

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

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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
265%
Mussels
33%
White bread
Minerals Daily Need Coverage Score
198%
Mussels
56%
White bread

Comparison summary

Which food is lower in Cholesterol?
White bread
White bread is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 0.152g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $7)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Mussels
Mussels contains less Sodium (difference - 121mg)
Which food is lower in glycemic index?
Mussels
Mussels is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Mussels
Mussels 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

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.