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Tuna salad vs. Mussels — In-Depth Nutrition Comparison

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Summary of differences between Tuna salad and Mussels

  • Tuna salad has more Vitamin B3, however, Mussels is higher in Vitamin B12, Manganese, Selenium, Iron, Vitamin B2, Vitamin B1, Zinc, Folate, and Phosphorus.
  • Mussels covers your daily need of Vitamin B12 950% more than Tuna salad.
  • Tuna salad has 2 times more Vitamin B3 than Mussels. While Tuna salad has 6.7mg of Vitamin B3, Mussels has only 3mg.

These are the specific foods used in this comparison Fish, tuna salad and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Tuna salad 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.
Contains more Calcium +94.1%
Contains more Iron +572%
Contains more Magnesium +94.7%
Contains more Phosphorus +60.1%
Contains more Potassium +50.6%
Contains more Zinc +376.8%
Contains more Manganese +16900%
Contains more Selenium +117.5%
Equal in Sodium - 369
Equal in Copper - 0.149
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5.1% 38% 14% 76% 16% 52% 15% 48% 5.2% 225%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9.9% 252% 26% 122% 24% 48% 73% 50% 887% 489%
Contains more Calcium +94.1%
Contains more Iron +572%
Contains more Magnesium +94.7%
Contains more Phosphorus +60.1%
Contains more Potassium +50.6%
Contains more Zinc +376.8%
Contains more Manganese +16900%
Contains more Selenium +117.5%
Equal in Sodium - 369
Equal in Copper - 0.149

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 B3 +123.3%
Contains more Vitamin A +213.4%
Contains more Vitamin C +518.2%
Contains more Vitamin B1 +867.7%
Contains more Vitamin B2 +500%
Contains more Vitamin B5 +265.4%
Contains more Vitamin B6 +23.5%
Contains more Folate +850%
Contains more Vitamin B12 +1900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 5.8% 0% 0% 7.3% 7.8% 16% 126% 16% 19% 6% 150% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 18% 0% 0% 45% 75% 97% 56% 57% 23% 57% 3000% 0% 0%
Contains more Vitamin B3 +123.3%
Contains more Vitamin A +213.4%
Contains more Vitamin C +518.2%
Contains more Vitamin B1 +867.7%
Contains more Vitamin B2 +500%
Contains more Vitamin B5 +265.4%
Contains more Vitamin B6 +23.5%
Contains more Folate +850%
Contains more Vitamin B12 +1900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +106.7%
Contains more Carbs +27.3%
Contains more Protein +48.4%
Contains more Other +49.3%
Equal in Water - 61.15
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 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 Fats +106.7%
Contains more Carbs +27.3%
Contains more Protein +48.4%
Contains more Other +49.3%
Equal in Water - 61.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +184.7%
Contains more Polyunsaturated fat +240.1%
Contains less Saturated Fat -44.9%
18% 34% 48%
Saturated Fat: 1.544 g
Monounsaturated Fat: 2.887 g
Polyunsaturated fat: 4.122 g
28% 33% 39%
Saturated Fat: 0.85 g
Monounsaturated Fat: 1.014 g
Polyunsaturated fat: 1.212 g
Contains more Monounsaturated Fat +184.7%
Contains more Polyunsaturated fat +240.1%
Contains less Saturated Fat -44.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tuna salad Mussels
Lower in Cholesterol ok
Lower in Glycemic Index ok
Lower in price 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 Tuna salad Mussels Opinion
Net carbs 9.41g 7.39g Tuna salad
Protein 16.04g 23.8g Mussels
Fats 9.26g 4.48g Tuna salad
Carbs 9.41g 7.39g Tuna salad
Calories 187kcal 172kcal Tuna salad
Calcium 17mg 33mg Mussels
Iron 1mg 6.72mg Mussels
Magnesium 19mg 37mg Mussels
Phosphorus 178mg 285mg Mussels
Potassium 178mg 268mg Mussels
Sodium 402mg 369mg Mussels
Zinc 0.56mg 2.67mg Mussels
Copper 0.145mg 0.149mg Mussels
Manganese 0.04mg 6.8mg Mussels
Selenium 41.2µg 89.6µg Mussels
Vitamin A 97IU 304IU Mussels
Vitamin A RAE 24µg 91µg Mussels
Vitamin C 2.2mg 13.6mg Mussels
Vitamin B1 0.031mg 0.3mg Mussels
Vitamin B2 0.07mg 0.42mg Mussels
Vitamin B3 6.7mg 3mg Tuna salad
Vitamin B5 0.26mg 0.95mg Mussels
Vitamin B6 0.081mg 0.1mg Mussels
Folate 8µg 76µg Mussels
Vitamin B12 1.2µg 24µg Mussels
Tryptophan 0.18mg 0.267mg Mussels
Threonine 0.701mg 1.025mg Mussels
Isoleucine 0.739mg 1.036mg Mussels
Leucine 1.293mg 1.676mg Mussels
Lysine 1.457mg 1.779mg Mussels
Methionine 0.47mg 0.537mg Mussels
Phenylalanine 0.626mg 0.853mg Mussels
Valine 0.824mg 1.04mg Mussels
Histidine 0.467mg 0.457mg Tuna salad
Cholesterol 13mg 56mg Tuna salad
Saturated Fat 1.544g 0.85g Mussels
Omega-3 - DHA 0.055g 0.506g Mussels
Omega-3 - EPA 0.014g 0.276g Mussels
Omega-3 - DPA 0.044g Mussels
Monounsaturated Fat 2.887g 1.014g Tuna salad
Polyunsaturated fat 4.122g 1.212g Tuna salad

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna salad 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
27%
Tuna salad
264%
Mussels
Minerals Daily Need Coverage Score
49%
Tuna salad
198%
Mussels

Comparison summary

Which food is lower in Cholesterol?
Tuna salad
Tuna salad is lower in Cholesterol (difference - 43mg)
Which food is lower in glycemic index?
Tuna salad
Tuna salad is lower in glycemic index (difference - 50)
Which food is cheaper?
Tuna salad
Tuna salad is cheaper (difference - $7)
Which food contains less Sodium?
Mussels
Mussels contains less Sodium (difference - 33mg)
Which food is lower in Saturated Fat?
Mussels
Mussels is lower in Saturated Fat (difference - 0.694g)
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. Tuna salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.