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Swordfish vs Mussel - In-Depth Nutrition Comparison

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What are the main differences between Swordfish and Mussel?

  • Swordfish is richer in Vitamin B6, and Vitamin B3, yet Mussel is richer in Vitamin B12, Manganese, Iron, Selenium, Vitamin B2, Folate, Vitamin B1, and Zinc.
  • Mussel's daily need coverage for Vitamin B12 is 933% higher.
  • Swordfish has 6 times more Vitamin B6 than Mussel. Swordfish has 0.615mg of Vitamin B6, while Mussel has 0.1mg.

We used Fish, swordfish, cooked, dry heat and Mollusks, mussel, blue, cooked, moist heat types in this comparison.

Infographic

Swordfish vs Mussel 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
5
Mussel
Contains more Potassium +86.2%
Contains less Sodium -73.7%
Contains more Iron +1393.3%
Contains more Calcium +450%
Contains more Copper +223.9%
Contains more Zinc +242.3%
Equal in Magnesium - 37
Equal in Phosphorus - 285
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 17% 2% 45% 25% 16% 22% 131% 13%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 252% 10% 24% 27% 50% 73% 123% 49%
Contains more Potassium +86.2%
Contains less Sodium -73.7%
Contains more Iron +1393.3%
Contains more Calcium +450%
Contains more Copper +223.9%
Contains more Zinc +242.3%
Equal in Magnesium - 37
Equal in Phosphorus - 285

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
7
Mussel
Contains more Vitamin B3 +208.5%
Contains more Vitamin B6 +515%
Contains more Vitamin C +∞%
Contains more Vitamin A +135.7%
Contains more Vitamin B1 +237.1%
Contains more Vitamin B2 +566.7%
Contains more Vitamin B5 +127.8%
Contains more Vitamin B12 +1381.5%
Contains more Folate +3700%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 8% 49% 498% 23% 15% 174% 26% 142% 203% 1% 2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 46% 19% 0% 0% 75% 97% 57% 57% 24% 3000% 0% 57%
Contains more Vitamin B3 +208.5%
Contains more Vitamin B6 +515%
Contains more Vitamin C +∞%
Contains more Vitamin A +135.7%
Contains more Vitamin B1 +237.1%
Contains more Vitamin B2 +566.7%
Contains more Vitamin B5 +127.8%
Contains more Vitamin B12 +1381.5%
Contains more Folate +3700%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
95
Swordfish
286
Mussel
Mineral Summary Score
33
Swordfish
76
Mussel

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
141%
Swordfish
143%
Mussel
Carbohydrates
0%
Swordfish
7%
Mussel
Fats
37%
Swordfish
21%
Mussel

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Swordfish Mussel
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Swordfish Mussel
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Swordfish
Swordfish contains less Sodium (difference - 272mg)
Which food is lower in glycemic index?
Swordfish
Swordfish is lower in glycemic index (difference - 50)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $7)
Which food is lower in Cholesterol?
Mussel
Mussel is lower in Cholesterol (difference - 22mg)
Which food is lower in Sugar?
Mussel
Mussel is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Mussel
Mussel is lower in Saturated Fat (difference - 1.061g)
Which food is richer in minerals?
Mussel
Mussel 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.

All nutrients comparison - raw data values

Nutrient Swordfish Mussel Opinion
Calories 172 172
Protein 23.45 23.8 Mussel
Fats 7.93 4.48 Swordfish
Vitamin C 0 13.6 Mussel
Carbs 0 7.39 Mussel
Cholesterol 78 56 Mussel
Vitamin D 666 Swordfish
Iron 0.45 6.72 Mussel
Calcium 6 33 Mussel
Potassium 499 268 Swordfish
Magnesium 35 37 Mussel
Sugar 0 Mussel
Fiber 0 0
Copper 0.046 0.149 Mussel
Zinc 0.78 2.67 Mussel
Starch
Phosphorus 304 285 Swordfish
Sodium 97 369 Swordfish
Vitamin A 129 304 Mussel
Vitamin E 2.41 Swordfish
Vitamin D 16.6 Swordfish
Vitamin B1 0.089 0.3 Mussel
Vitamin B2 0.063 0.42 Mussel
Vitamin B3 9.254 3 Swordfish
Vitamin B5 0.417 0.95 Mussel
Vitamin B6 0.615 0.1 Swordfish
Vitamin B12 1.62 24 Mussel
Vitamin K 0.1 Swordfish
Folate 2 76 Mussel
Trans Fat 0.056 Mussel
Saturated Fat 1.911 0.85 Mussel
Monounsaturated Fat 3.544 1.014 Swordfish
Polyunsaturated fat 1.368 1.212 Swordfish
Tryptophan 0.265 0.267 Mussel
Threonine 1.035 1.025 Swordfish
Isoleucine 1.088 1.036 Swordfish
Leucine 1.919 1.676 Swordfish
Lysine 2.168 1.779 Swordfish
Methionine 0.699 0.537 Swordfish
Phenylalanine 0.922 0.853 Swordfish
Valine 1.216 1.04 Swordfish
Histidine 0.695 0.457 Swordfish
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/nutrients
  2. Mussel - 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.