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  6. Steak vs. Mussels

Steak vs. Mussels — In-Depth Nutrition Comparison

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Important differences between Steak and Mussels

  • Steak has more Zinc, and Vitamin B6, however, Mussels has more Vitamin B12, Selenium, Iron, Vitamin B1, Folate, Phosphorus, and Vitamin C.
  • Mussels's daily need coverage for Vitamin B12 is 908% more.
  • Steak has 10 times more Saturated Fat than Mussels. Steak has 8.443g of Saturated Fat, while Mussels has 0.85g.

The food varieties used in the comparison are Beef, rib eye steak, boneless, lip off, separable lean and fat, trimmed to 0" fat, all grades, cooked, grilled and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Steak 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.
Steak
Steak
3
:
7
Mussels
Mussels
Contains less Sodium -84.3%
Contains more Zinc +137.5%
Contains more Calcium +175%
Contains more Iron +180%
Contains more Magnesium +60.9%
Contains more Phosphorus +74.8%
Contains more Copper +75.3%
Contains more Selenium +181.8%
Equal in Potassium - 268
Steak
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 90% 17% 70% 25% 8% 173% 29% 0% 174%
Mussels
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 252% 27% 123% 24% 49% 73% 50% 887% 489%
Contains less Sodium -84.3%
Contains more Zinc +137.5%
Contains more Calcium +175%
Contains more Iron +180%
Contains more Magnesium +60.9%
Contains more Phosphorus +74.8%
Contains more Copper +75.3%
Contains more Selenium +181.8%
Equal in Potassium - 268

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.
Steak
Steak
4
:
7
Mussels
Mussels
Contains more Vitamin B3 +71.6%
Contains more Vitamin B6 +400%
Contains more Vitamin A +1116%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +305.4%
Contains more Vitamin B2 +39.5%
Contains more Folate +1166.7%
Contains more Vitamin B12 +990.9%
Steak
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 3% 0% 19% 70% 97% 0% 116% 5% 275% 4%
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 B3 +71.6%
Contains more Vitamin B6 +400%
Contains more Vitamin A +1116%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +305.4%
Contains more Vitamin B2 +39.5%
Contains more Folate +1166.7%
Contains more Vitamin B12 +990.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Steak
Steak
2
:
3
Mussels
Mussels
Contains more Fats +324.6%
Contains more Carbs +∞%
Contains more Other +488.9%
Equal in Protein - 23.8
Equal in Water - 61.15
Steak
25% 19% 56%
Protein: 24.85 g
Fats: 19.02 g
Carbs: 0 g
Water: 55.59 g
Other: 0.54 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 Fats +324.6%
Contains more Carbs +∞%
Contains more Other +488.9%
Equal in Protein - 23.8
Equal in Water - 61.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Steak
Steak
1
:
2
Mussels
Mussels
Contains more Monounsaturated Fat +804.4%
Contains less Saturated Fat -89.9%
Contains more Polyunsaturated fat +35.3%
Steak
46% 50% 5%
Saturated Fat: 8.443 g
Monounsaturated Fat: 9.171 g
Polyunsaturated fat: 0.896 g
Mussels
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Contains more Monounsaturated Fat +804.4%
Contains less Saturated Fat -89.9%
Contains more Polyunsaturated fat +35.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Steak Mussels Opinion
Net carbs 0g 7.39g Mussels
Protein 24.85g 23.8g Steak
Fats 19.02g 4.48g Steak
Carbs 0g 7.39g Mussels
Calories 271kcal 172kcal Steak
Calcium 12mg 33mg Mussels
Iron 2.4mg 6.72mg Mussels
Magnesium 23mg 37mg Mussels
Phosphorus 163mg 285mg Mussels
Potassium 279mg 268mg Steak
Sodium 58mg 369mg Steak
Zinc 6.34mg 2.67mg Steak
Copper 0.085mg 0.149mg Mussels
Manganese 6.8mg Mussels
Selenium 31.8µg 89.6µg Mussels
Vitamin A 25IU 304IU Mussels
Vitamin A RAE 7µg 91µg Mussels
Vitamin D 6IU Steak
Vitamin D 0.1µg Steak
Vitamin C 0mg 13.6mg Mussels
Vitamin B1 0.074mg 0.3mg Mussels
Vitamin B2 0.301mg 0.42mg Mussels
Vitamin B3 5.149mg 3mg Steak
Vitamin B5 0.95mg Mussels
Vitamin B6 0.5mg 0.1mg Steak
Folate 6µg 76µg Mussels
Vitamin B12 2.2µg 24µg Mussels
Vitamin K 1.6µg Steak
Tryptophan 0.278mg 0.267mg Steak
Threonine 1.171mg 1.025mg Steak
Isoleucine 1.157mg 1.036mg Steak
Leucine 2.142mg 1.676mg Steak
Lysine 2.38mg 1.779mg Steak
Methionine 0.672mg 0.537mg Steak
Phenylalanine 0.997mg 0.853mg Steak
Valine 1.242mg 1.04mg Steak
Histidine 0.931mg 0.457mg Steak
Cholesterol 78mg 56mg Mussels
Saturated Fat 8.443g 0.85g Mussels
Omega-3 - DHA 0.001g 0.506g Mussels
Omega-3 - EPA 0.001g 0.276g Mussels
Omega-3 - DPA 0.013g 0.044g Mussels
Monounsaturated Fat 9.171g 1.014g Steak
Polyunsaturated fat 0.896g 1.212g Mussels

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Steak Mussels
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
49%
Steak
286%
Mussels
Minerals Daily Need Coverage Score
59%
Steak
198%
Mussels

Comparison summary

Which food contains less Sodium?
Steak
Steak contains less Sodium (difference - 311mg)
Which food is lower in glycemic index?
Steak
Steak is lower in glycemic index (difference - 50)
Which food is cheaper?
Steak
Steak is cheaper (difference - $4.6)
Which food is lower in Sugar?
Mussels
Mussels is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Mussels
Mussels is lower in Cholesterol (difference - 22mg)
Which food is lower in Saturated Fat?
Mussels
Mussels is lower in Saturated Fat (difference - 7.593g)
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. Steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172164/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.