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Potato salad vs. Mussels — In-Depth Nutrition Comparison

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How are potato salad and mussels different?

  • Mussels has more vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, zinc, vitamin B1, folate, and vitamin B3 than potato salad.
  • Daily need coverage for vitamin B12 for mussels is 1000% higher.

Potato salad, home-prepared and Mollusks, mussel, blue, cooked, moist heat are the varieties used in this article.

Infographic

Potato salad vs Mussels 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
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%
Contains more MagnesiumMagnesium +146.7%
Contains more CalciumCalcium +73.7%
Contains more IronIron +933.8%
Contains more CopperCopper +26.3%
Contains more ZincZinc +761.3%
Contains more PhosphorusPhosphorus +448.1%
Contains less SodiumSodium -30.2%
Contains more ManganeseManganese +6632.7%
Contains more SeleniumSelenium +2085.4%
~equal in Potassium ~268mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 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 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin B6Vitamin B6 +41%
Contains more Vitamin CVitamin C +36%
Contains more Vitamin AVitamin A +184.4%
Contains more Vitamin B1Vitamin B1 +289.6%
Contains more Vitamin B2Vitamin B2 +600%
Contains more Vitamin B3Vitamin B3 +237.1%
Contains more Vitamin B5Vitamin B5 +77.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +985.7%
~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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
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 FatsFats +83%
Contains more CarbsCarbs +51.2%
Contains more WaterWater +24.3%
Contains more ProteinProtein +788.1%
Contains more OtherOther +63.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains more Mono. FatMonounsaturated fat +144.6%
Contains more Poly. FatPolyunsaturated fat +208.3%
Contains less Sat. FatSaturated fat -40.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Potato salad Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 0.101mg 6.8mg 291%
Selenium 4.1µg 89.6µg 155%
Iron 0.65mg 6.72mg 76%
Protein 2.68g 23.8g 42%
Phosphorus 52mg 285mg 33%
Vitamin B2 0.06mg 0.42mg 28%
Zinc 0.31mg 2.67mg 21%
Vitamin B1 0.077mg 0.3mg 19%
Folate 7µg 76µg 17%
Polyunsaturated fat 3.737g 1.212g 17%
Vitamin B3 0.89mg 3mg 13%
Vitamin B5 0.534mg 0.95mg 8%
Sodium 529mg 369mg 7%
Vitamin A 32µg 91µg 7%
Fats 8.2g 4.48g 6%
Magnesium 15mg 37mg 5%
Fiber 1.3g 0g 5%
Monounsaturated fat 2.48g 1.014g 4%
Cholesterol 68mg 56mg 4%
Vitamin C 10mg 13.6mg 4%
Copper 0.118mg 0.149mg 3%
Saturated fat 1.429g 0.85g 3%
Vitamin B6 0.141mg 0.1mg 3%
Calories 143kcal 172kcal 1%
Calcium 19mg 33mg 1%
Carbs 11.17g 7.39g 1%
Net carbs 9.87g 7.39g N/A
Potassium 254mg 268mg 0%
Tryptophan 0.042mg 0.267mg 0%
Threonine 0.116mg 1.025mg 0%
Isoleucine 0.141mg 1.036mg 0%
Leucine 0.202mg 1.676mg 0%
Lysine 0.171mg 1.779mg 0%
Methionine 0.066mg 0.537mg 0%
Phenylalanine 0.135mg 0.853mg 0%
Valine 0.172mg 1.04mg 0%
Histidine 0.062mg 0.457mg 0%
Omega-3 - EPA 0.276g N/A
Omega-3 - DHA 0.506g N/A
Omega-3 - DPA 0.044g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Potato salad Mussels
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
13%
Potato salad
265%
Mussels
Minerals Daily Need Coverage Score
24%
Potato salad
198%
Mussels

Comparison summary

Which food is lower in glycemic index?
Potato salad
Potato salad is lower in glycemic index (difference - 5)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $7)
Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 12mg)
Which food contains less Sodium?
Mussels
Mussels contains less Sodium (difference - 160mg)
Which food is lower in Saturated fat?
Mussels
Mussels is lower in Saturated fat (difference - 0.579g)
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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.