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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Potassium +86.2%
Contains less Sodium -73.7%
Contains more Calcium +450%
Contains more Iron +1393.3%
Contains more Zinc +242.3%
Contains more Copper +223.9%
Equal in Magnesium - 37
Equal in Phosphorus - 285
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 2% 17% 25% 131% 45% 13% 22% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 252% 27% 123% 24% 49% 73% 50%
Contains more Potassium +86.2%
Contains less Sodium -73.7%
Contains more Calcium +450%
Contains more Iron +1393.3%
Contains more Zinc +242.3%
Contains more Copper +223.9%
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 A +135.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +237.1%
Contains more Vitamin B2 +566.7%
Contains more Vitamin B5 +127.8%
Contains more Folate +3700%
Contains more Vitamin B12 +1381.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 8% 49% 498% 0% 23% 15% 174% 26% 142% 2% 203% 1%
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 +208.5%
Contains more Vitamin B6 +515%
Contains more Vitamin A +135.7%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +237.1%
Contains more Vitamin B2 +566.7%
Contains more Vitamin B5 +127.8%
Contains more Folate +3700%
Contains more Vitamin B12 +1381.5%

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

Which food is preferable for your diet?

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

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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

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 Sugar?
Mussel
Mussel is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Mussel
Mussel is lower in Cholesterol (difference - 22mg)
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.

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.