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Tuna vs Mussel - In-Depth Nutrition Comparison

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Summary of differences between Tuna and Mussel

  • Tuna has more Vitamin A RAE, Vitamin B3, and Vitamin B6, however Mussel is higher in Vitamin B12, Manganese, Selenium, Iron, Folate, Zinc, and Vitamin C.
  • Mussel covers your daily need of Vitamin B12 547% more than Tuna.
  • Tuna has 8 times more Vitamin A RAE than Mussel. While Tuna has 757µg of Vitamin A RAE, Mussel has only 91µg.

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

Infographic

Tuna 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
Tuna
4
:
4
Mussel
Contains more Magnesium +73%
Contains more Phosphorus +14.4%
Contains more Potassium +20.5%
Contains less Sodium -86.4%
Contains more Calcium +230%
Contains more Iron +413%
Contains more Zinc +246.8%
Contains more Copper +35.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 3% 50% 46% 140% 29% 7% 22% 37%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 10% 252% 27% 123% 24% 49% 73% 50%
Contains more Magnesium +73%
Contains more Phosphorus +14.4%
Contains more Potassium +20.5%
Contains less Sodium -86.4%
Contains more Calcium +230%
Contains more Iron +413%
Contains more Zinc +246.8%
Contains more Copper +35.5%

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
Tuna
4
:
5
Mussel
Contains more Vitamin A +728.9%
Contains more Vitamin B3 +251.3%
Contains more Vitamin B5 +44.2%
Contains more Vitamin B6 +425%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +37.3%
Contains more Folate +3700%
Contains more Vitamin B12 +120.6%
Equal in Vitamin B1 - 0.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 152% 0% 0% 0% 70% 71% 198% 83% 122% 2% 1361% 0%
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 A +728.9%
Contains more Vitamin B3 +251.3%
Contains more Vitamin B5 +44.2%
Contains more Vitamin B6 +425%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +37.3%
Contains more Folate +3700%
Contains more Vitamin B12 +120.6%
Equal in Vitamin B1 - 0.3

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.
Tuna Mussel
Lower in Sodium ok
Lower in Cholesterol ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Tuna Mussel Opinion
Net carbs 0g 7.39g Mussel
Protein 29.91g 23.8g Tuna
Fats 6.28g 4.48g Tuna
Carbs 0g 7.39g Mussel
Calories 184kcal 172kcal Tuna
Starch g g
Fructose g g
Sugar g g
Fiber 0g 0g
Calcium 10mg 33mg Mussel
Iron 1.31mg 6.72mg Mussel
Magnesium 64mg 37mg Tuna
Phosphorus 326mg 285mg Tuna
Potassium 323mg 268mg Tuna
Sodium 50mg 369mg Tuna
Zinc 0.77mg 2.67mg Mussel
Copper 0.11mg 0.149mg Mussel
Vitamin A 2520IU 304IU Tuna
Vitamin E mg mg
Vitamin D IU IU
Vitamin D µg µg
Vitamin C 0mg 13.6mg Mussel
Vitamin B1 0.278mg 0.3mg Mussel
Vitamin B2 0.306mg 0.42mg Mussel
Vitamin B3 10.54mg 3mg Tuna
Vitamin B5 1.37mg 0.95mg Tuna
Vitamin B6 0.525mg 0.1mg Tuna
Folate 2µg 76µg Mussel
Vitamin B12 10.88µg 24µg Mussel
Vitamin K µg µg
Tryptophan 0.335mg 0.267mg Tuna
Threonine 1.311mg 1.025mg Tuna
Isoleucine 1.378mg 1.036mg Tuna
Leucine 2.431mg 1.676mg Tuna
Lysine 2.747mg 1.779mg Tuna
Methionine 0.885mg 0.537mg Tuna
Phenylalanine 1.168mg 0.853mg Tuna
Valine 1.541mg 1.04mg Tuna
Histidine 0.88mg 0.457mg Tuna
Cholesterol 49mg 56mg Tuna
Trans Fat g g
Saturated Fat 1.612g 0.85g Mussel
Monounsaturated Fat 2.053g 1.014g Tuna
Polyunsaturated fat 1.844g 1.212g Tuna

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tuna Mussel
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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
171
Tuna
286
Mussel
Mineral Summary Score
41
Tuna
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
179%
Tuna
143%
Mussel
Carbohydrates
0%
Tuna
7%
Mussel
Fats
29%
Tuna
21%
Mussel

Comparison summary

Which food contains less Sodium?
Tuna
Tuna contains less Sodium (difference - 319mg)
Which food is lower in Cholesterol?
Tuna
Tuna is lower in Cholesterol (difference - 7mg)
Which food is lower in glycemic index?
Tuna
Tuna is lower in glycemic index (difference - 50)
Which food is lower in Saturated Fat?
Mussel
Mussel is lower in Saturated Fat (difference - 0.762g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is cheaper?
?
The foods are relatively equal in price ($7)
Which food is richer in minerals?
?
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.
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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.