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  6. Potato vs. Mussels

Potato vs. Mussels — In-Depth Nutrition Comparison

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What are the differences between Potato and Mussels?

  • Mussels is richer than Potato in Vitamin B12, Manganese, Selenium, Iron, Phosphorus, Vitamin B2, Zinc, and Vitamin B1.
  • Mussels's daily need coverage for Vitamin B12 is 1000% more.
  • The amount of Sodium in Potato is lower.

We used Potatoes, flesh and skin, raw and Mollusks, mussel, blue, cooked, moist heat types in this article.

Infographic

Potato vs Mussels 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.
Potato
Potato
2
:
8
Mussels
Mussels
Contains more Potassium +58.6%
Contains less Sodium -98.4%
Contains more Calcium +175%
Contains more Iron +729.6%
Contains more Magnesium +60.9%
Contains more Phosphorus +400%
Contains more Zinc +790%
Contains more Copper +35.5%
Contains more Manganese +3300%
Contains more Selenium +22300%
Potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 31% 17% 25% 38% 1% 9% 37% 27% 3%
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Contains more Potassium +58.6%
Contains less Sodium -98.4%
Contains more Calcium +175%
Contains more Iron +729.6%
Contains more Magnesium +60.9%
Contains more Phosphorus +400%
Contains more Zinc +790%
Contains more Copper +35.5%
Contains more Manganese +3300%
Contains more Selenium +22300%

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.
Potato
Potato
5
:
7
Mussels
Mussels
Contains more Vitamin C +44.9%
Contains more Vitamin B6 +198%
Contains more Vitamin A +15100%
Contains more Vitamin B1 +270.4%
Contains more Vitamin B2 +1212.5%
Contains more Vitamin B3 +182.8%
Contains more Vitamin B5 +222%
Contains more Folate +406.7%
Contains more Vitamin B12 +∞%
Potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 66% 21% 8% 20% 18% 69% 12% 0% 5%
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%
Contains more Vitamin C +44.9%
Contains more Vitamin B6 +198%
Contains more Vitamin A +15100%
Contains more Vitamin B1 +270.4%
Contains more Vitamin B2 +1212.5%
Contains more Vitamin B3 +182.8%
Contains more Vitamin B5 +222%
Contains more Folate +406.7%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Potato
Potato
2
:
3
Mussels
Mussels
Contains more Carbs +136.7%
Contains more Water +29.6%
Contains more Protein +1061%
Contains more Fats +4877.8%
Contains more Other +183.9%
Potato
2% 17% 79%
Protein: 2.05 g
Fats: 0.09 g
Carbs: 17.49 g
Water: 79.25 g
Other: 1.12 g
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
Contains more Carbs +136.7%
Contains more Water +29.6%
Contains more Protein +1061%
Contains more Fats +4877.8%
Contains more Other +183.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Potato
Potato
1
:
2
Mussels
Mussels
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +50600%
Contains more Polyunsaturated fat +2785.7%
Potato
36% 3% 61%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.002 g
Polyunsaturated fat: 0.042 g
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Contains less Saturated Fat -97.1%
Contains more Monounsaturated Fat +50600%
Contains more Polyunsaturated fat +2785.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Potato Mussels
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 Equal

All nutrients comparison - raw data values

Nutrient Potato Mussels Opinion
Net carbs 15.39g 7.39g Potato
Protein 2.05g 23.8g Mussels
Fats 0.09g 4.48g Mussels
Carbs 17.49g 7.39g Potato
Calories 77kcal 172kcal Mussels
Starch 15.29g Potato
Fructose 0.26g Potato
Sugar 0.82g Mussels
Fiber 2.1g 0g Potato
Calcium 12mg 33mg Mussels
Iron 0.81mg 6.72mg Mussels
Magnesium 23mg 37mg Mussels
Phosphorus 57mg 285mg Mussels
Potassium 425mg 268mg Potato
Sodium 6mg 369mg Potato
Zinc 0.3mg 2.67mg Mussels
Copper 0.11mg 0.149mg Mussels
Manganese 0.2mg 6.8mg Mussels
Selenium 0.4µg 89.6µg Mussels
Vitamin A 2IU 304IU Mussels
Vitamin A RAE 0µg 91µg Mussels
Vitamin E 0.01mg Potato
Vitamin C 19.7mg 13.6mg Potato
Vitamin B1 0.081mg 0.3mg Mussels
Vitamin B2 0.032mg 0.42mg Mussels
Vitamin B3 1.061mg 3mg Mussels
Vitamin B5 0.295mg 0.95mg Mussels
Vitamin B6 0.298mg 0.1mg Potato
Folate 15µg 76µg Mussels
Vitamin B12 0µg 24µg Mussels
Vitamin K 2µg Potato
Tryptophan 0.021mg 0.267mg Mussels
Threonine 0.067mg 1.025mg Mussels
Isoleucine 0.066mg 1.036mg Mussels
Leucine 0.098mg 1.676mg Mussels
Lysine 0.107mg 1.779mg Mussels
Methionine 0.032mg 0.537mg Mussels
Phenylalanine 0.081mg 0.853mg Mussels
Valine 0.103mg 1.04mg Mussels
Histidine 0.035mg 0.457mg Mussels
Cholesterol 0mg 56mg Potato
Saturated Fat 0.025g 0.85g Potato
Omega-3 - DHA 0g 0.506g Mussels
Omega-3 - EPA 0g 0.276g Mussels
Omega-3 - DPA 0g 0.044g Mussels
Monounsaturated Fat 0.002g 1.014g Mussels
Polyunsaturated fat 0.042g 1.212g Mussels

Which food is preferable for your diet?

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

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
18%
Potato
286%
Mussels
Minerals Daily Need Coverage Score
19%
Potato
198%
Mussels

Comparison summary

Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 363mg)
Which food is lower in Cholesterol?
Potato
Potato is lower in Cholesterol (difference - 56mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 0.825g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $6.8)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0.82g)
Which food is lower in glycemic index?
Mussels
Mussels is lower in glycemic index (difference - 36)
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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170026/nutrients
  2. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/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.