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  6. Mussels vs. Wild rice raw

Mussels vs. Wild rice raw — In-Depth Nutrition Comparison

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Summary of differences between mussels and wild rice raw

  • Mussels has more vitamin B12, manganese, selenium, and iron; however, wild rice raw is higher in copper, magnesium, zinc, fiber, vitamin B3, and vitamin B6.
  • Mussels covers your daily need for vitamin B12, 1000% more than wild rice raw.
  • Mussels has 32 times more selenium than wild rice raw. While mussels has 89.6µg of selenium, wild rice raw has only 2.8µg.

These are the specific foods used in this comparison Mollusks, mussel, blue, cooked, moist heat and Wild rice, raw.

Infographic

Mussels vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more CalciumCalcium +57.1%
Contains more IronIron +242.9%
Contains more ManganeseManganese +411.7%
Contains more SeleniumSelenium +3100%
Contains more MagnesiumMagnesium +378.4%
Contains more PotassiumPotassium +59.3%
Contains more CopperCopper +251.7%
Contains more ZincZinc +123.2%
Contains more PhosphorusPhosphorus +51.9%
Contains less SodiumSodium -98.1%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +9000%
Contains more Vitamin B1Vitamin B1 +160.9%
Contains more Vitamin B2Vitamin B2 +60.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B3Vitamin B3 +124.4%
Contains more Vitamin B5Vitamin B5 +13.1%
Contains more Vitamin B6Vitamin B6 +291%
Contains more FolateFolate +25%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mussels Wild rice raw DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 1.329mg 238%
Selenium 89.6µg 2.8µg 158%
Iron 6.72mg 1.96mg 60%
Copper 0.149mg 0.524mg 42%
Magnesium 37mg 177mg 33%
Zinc 2.67mg 5.96mg 30%
Fiber 0g 6.2g 25%
Carbs 7.39g 74.9g 23%
Vitamin B3 3mg 6.733mg 23%
Vitamin B6 0.1mg 0.391mg 22%
Phosphorus 285mg 433mg 21%
Cholesterol 56mg 0mg 19%
Protein 23.8g 14.73g 18%
Sodium 369mg 7mg 16%
Vitamin B1 0.3mg 0.115mg 15%
Vitamin C 13.6mg 0mg 15%
Vitamin B2 0.42mg 0.262mg 12%
Vitamin A 91µg 1µg 10%
Calories 172kcal 357kcal 9%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Fats 4.48g 1.08g 5%
Potassium 268mg 427mg 5%
Folate 76µg 95µg 5%
Polyunsaturated fat 1.212g 0.676g 4%
Saturated fat 0.85g 0.156g 3%
Vitamin K 1.9µg 2%
Vitamin B5 0.95mg 1.074mg 2%
Monounsaturated fat 1.014g 0.159g 2%
Calcium 33mg 21mg 1%
Net carbs 7.39g 68.7g N/A
Sugar 2.5g N/A
Tryptophan 0.267mg 0.179mg 0%
Threonine 1.025mg 0.469mg 0%
Isoleucine 1.036mg 0.618mg 0%
Leucine 1.676mg 1.018mg 0%
Lysine 1.779mg 0.629mg 0%
Methionine 0.537mg 0.438mg 0%
Phenylalanine 0.853mg 0.721mg 0%
Valine 1.04mg 0.858mg 0%
Histidine 0.457mg 0.384mg 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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more ProteinProtein +61.6%
Contains more FatsFats +314.8%
Contains more WaterWater +688%
Contains more OtherOther +107.8%
Contains more CarbsCarbs +913.5%

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +537.7%
Contains more Poly. FatPolyunsaturated fat +79.3%
Contains less Sat. FatSaturated fat -81.6%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.