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Mussels vs. Wolffish — In-Depth Nutrition Comparison

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How are mussels and wolffish different?

  • Mussels is higher in vitamin B12, manganese, iron, selenium, vitamin B2, folate, zinc, vitamin C, and copper; however, wolffish is richer in vitamin B6.
  • Daily need coverage for vitamin B12 for mussels is 902% higher.
  • Wolffish has a lower glycemic index (0) than mussels (50).

Mollusks, mussel, blue, cooked, moist heat and Fish, wolffish, Atlantic, cooked, dry heat are the varieties used in this article.

Infographic

Mussels vs Wolffish 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 27% 2.4% 34% 4.5% 12% 27% 110% 14% 2.5% 255%
Contains more CalciumCalcium +312.5%
Contains more IronIron +5500%
Contains more CopperCopper +302.7%
Contains more ZincZinc +167%
Contains more PhosphorusPhosphorus +11.3%
Contains more ManganeseManganese +35689.5%
Contains more SeleniumSelenium +91.5%
Contains more PotassiumPotassium +43.7%
Contains less SodiumSodium -70.5%
~equal in Magnesium ~38mg

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% 43% 0% 0% 52% 22% 49% 39% 107% 294% 0% 4.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +44.2%
Contains more Vitamin B2Vitamin B2 +333%
Contains more Vitamin B3Vitamin B3 +15.5%
Contains more Vitamin B5Vitamin B5 +44.4%
Contains more Vitamin B12Vitamin B12 +921.3%
Contains more FolateFolate +1166.7%
Contains more Vitamin AVitamin A +42.9%
Contains more Vitamin B6Vitamin B6 +362%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
22% 3% 74%
Protein: 22.44 g
Fats: 3.06 g
Carbs: 0 g
Water: 74.23 g
Other: 0.27 g
Contains more FatsFats +46.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1077.8%
Contains more WaterWater +21.4%
~equal in Protein ~22.44g

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
18% 41% 41%
Saturated fat: Sat. Fat 0.468 g
Monounsaturated fat: Mono. Fat 1.072 g
Polyunsaturated fat: Poly. Fat 1.083 g
Contains more Poly. FatPolyunsaturated fat +11.9%
Contains less Sat. FatSaturated fat -44.9%
~equal in Monounsaturated fat ~1.072g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mussels Wolffish DV% diff.
Vitamin B12 24µg 2.35µg 902%
Manganese 6.8mg 0.019mg 295%
Iron 6.72mg 0.12mg 83%
Selenium 89.6µg 46.8µg 78%
Vitamin B6 0.1mg 0.462mg 28%
Vitamin B2 0.42mg 0.097mg 25%
Folate 76µg 6µg 18%
Zinc 2.67mg 1mg 15%
Vitamin C 13.6mg 0mg 15%
Copper 0.149mg 0.037mg 12%
Sodium 369mg 109mg 11%
Vitamin B1 0.3mg 0.208mg 8%
Vitamin B5 0.95mg 0.658mg 6%
Phosphorus 285mg 256mg 4%
Vitamin A 91µg 130µg 4%
Calcium 33mg 8mg 3%
Potassium 268mg 385mg 3%
Protein 23.8g 22.44g 3%
Vitamin B3 3mg 2.598mg 3%
Saturated fat 0.85g 0.468g 2%
Calories 172kcal 123kcal 2%
Carbs 7.39g 0g 2%
Fats 4.48g 3.06g 2%
Cholesterol 56mg 59mg 1%
Polyunsaturated fat 1.212g 1.083g 1%
Net carbs 7.39g 0g N/A
Magnesium 37mg 38mg 0%
Monounsaturated fat 1.014g 1.072g 0%
Tryptophan 0.267mg 0.251mg 0%
Threonine 1.025mg 0.984mg 0%
Isoleucine 1.036mg 1.034mg 0%
Leucine 1.676mg 1.824mg 0%
Lysine 1.779mg 2.061mg 0%
Methionine 0.537mg 0.664mg 0%
Phenylalanine 0.853mg 0.876mg 0%
Valine 1.04mg 1.156mg 0%
Histidine 0.457mg 0.661mg 0%
Omega-3 - EPA 0.276g 0.393g N/A
Omega-3 - DHA 0.506g 0.405g N/A
Omega-3 - DPA 0.044g 0.055g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mussels Wolffish
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
47%
Wolffish
Minerals Daily Need Coverage Score
198%
Mussels
49%
Wolffish

Comparison summary

Which food contains less Sodium?
Wolffish
Wolffish contains less Sodium (difference - 260mg)
Which food is lower in Saturated fat?
Wolffish
Wolffish is lower in Saturated fat (difference - 0.382g)
Which food is lower in glycemic index?
Wolffish
Wolffish is lower in glycemic index (difference - 50)
Which food is cheaper?
Wolffish
Wolffish is cheaper (difference - $7)
Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 3mg)
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
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Wolffish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174247/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.