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.
- Mussels has a higher glycemic index than steak.
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
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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.
| Contains more ZincZinc | +137.5% |
| Contains less SodiumSodium | -84.3% |
| Contains more MagnesiumMagnesium | +60.9% |
| Contains more CalciumCalcium | +175% |
| Contains more IronIron | +180% |
| Contains more CopperCopper | +75.3% |
| Contains more PhosphorusPhosphorus | +74.8% |
| Contains more SeleniumSelenium | +181.8% |
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.
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +71.6% |
| Contains more Vitamin B6Vitamin B6 | +400% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1200% |
| Contains more Vitamin B1Vitamin B1 | +305.4% |
| Contains more Vitamin B2Vitamin B2 | +39.5% |
| Contains more Vitamin B12Vitamin B12 | +990.9% |
| Contains more FolateFolate | +1166.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 2.2µg | 24µg | 908% |
| Manganese | 6.8mg | 296% | |
| Selenium | 31.8µg | 89.6µg | 105% |
| Iron | 2.4mg | 6.72mg | 54% |
| Saturated fat | 8.443g | 0.85g | 35% |
| Zinc | 6.34mg | 2.67mg | 33% |
| Vitamin B6 | 0.5mg | 0.1mg | 31% |
| Fats | 19.02g | 4.48g | 22% |
| Monounsaturated fat | 9.171g | 1.014g | 20% |
| Vitamin B5 | 0.95mg | 19% | |
| Vitamin B1 | 0.074mg | 0.3mg | 19% |
| Folate | 6µg | 76µg | 18% |
| Phosphorus | 163mg | 285mg | 17% |
| Vitamin C | 0mg | 13.6mg | 15% |
| Sodium | 58mg | 369mg | 14% |
| Vitamin B3 | 5.149mg | 3mg | 13% |
| Vitamin A | 7µg | 91µg | 9% |
| Vitamin B2 | 0.301mg | 0.42mg | 9% |
| Copper | 0.085mg | 0.149mg | 7% |
| Cholesterol | 78mg | 56mg | 7% |
| Calories | 271kcal | 172kcal | 5% |
| Magnesium | 23mg | 37mg | 3% |
| Protein | 24.85g | 23.8g | 2% |
| Calcium | 12mg | 33mg | 2% |
| Carbs | 0g | 7.39g | 2% |
| Polyunsaturated fat | 0.896g | 1.212g | 2% |
| Vitamin D | 0.1µg | 1% | |
| Vitamin K | 1.6µg | 1% | |
| Vitamin D | 6IU | 1% | |
| Net carbs | 0g | 7.39g | N/A |
| Potassium | 279mg | 268mg | 0% |
| Tryptophan | 0.278mg | 0.267mg | 0% |
| Threonine | 1.171mg | 1.025mg | 0% |
| Isoleucine | 1.157mg | 1.036mg | 0% |
| Leucine | 2.142mg | 1.676mg | 0% |
| Lysine | 2.38mg | 1.779mg | 0% |
| Methionine | 0.672mg | 0.537mg | 0% |
| Phenylalanine | 0.997mg | 0.853mg | 0% |
| Valine | 1.242mg | 1.04mg | 0% |
| Histidine | 0.931mg | 0.457mg | 0% |
| Omega-3 - EPA | 0.001g | 0.276g | N/A |
| Omega-3 - DHA | 0.001g | 0.506g | N/A |
| Omega-3 - DPA | 0.013g | 0.044g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +324.6% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +488.9% |
~equal in
Protein
~23.8g
~equal in
Water
~61.15g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +804.4% |
| Contains less Sat. FatSaturated fat | -89.9% |
| Contains more Poly. FatPolyunsaturated fat | +35.3% |
