Flatfish vs. Mussels — In-Depth Nutrition Comparison

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The main differences between flatfish and mussels

Mussels is richer than flatfish in vitamin B12, manganese, selenium, iron, vitamin B2, vitamin B1, zinc, folate, vitamin C, and vitamin B5.
Daily need coverage for vitamin B12 for mussels is 945% higher.
Flatfish has a lower glycemic index than mussels.

Food types used in this article are Fish, flatfish (flounder and sole species), cooked, dry heat and Mollusks, mussel, blue, cooked, moist heat.

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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.

Flatfish

Mussels

Contains more MagnesiumMagnesium	+68.2%
Contains more CalciumCalcium	+32%
Contains more PotassiumPotassium	+36%
Contains more IronIron	+2821.7%
Contains more CopperCopper	+547.8%
Contains more ZincZinc	+584.6%
Contains more ManganeseManganese	+39900%
Contains more SeleniumSelenium	+174.8%

~equal in Phosphorus ~285mg

~equal in Sodium ~369mg

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.

Flatfish

Mussels

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B6Vitamin B6	+15%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+658.3%
Contains more Vitamin B1Vitamin B1	+1053.8%
Contains more Vitamin B2Vitamin B2	+1580%
Contains more Vitamin B3Vitamin B3	+134.7%
Contains more Vitamin B5Vitamin B5	+318.5%
Contains more Vitamin B12Vitamin B12	+1732.1%
Contains more FolateFolate	+1166.7%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.31µg	24µg	945%
Manganese	0.017mg	6.8mg	295%
Selenium	32.6µg	89.6µg	104%
Iron	0.23mg	6.72mg	81%
Vitamin B2	0.025mg	0.42mg	30%
Vitamin B1	0.026mg	0.3mg	23%
Zinc	0.39mg	2.67mg	21%
Vitamin D	3.5µg		18%
Folate	6µg	76µg	18%
Protein	15.24g	23.8g	17%
Vitamin D*	139 IU		17%
Vitamin C	0mg	13.6mg	15%
Choline	79.9mg		15%
Copper	0.023mg	0.149mg	14%
Vitamin B5	0.227mg	0.95mg	14%
Vitamin B3	1.278mg	3mg	11%
Vitamin A	12µg	91µg	9%
Vitamin E	0.77mg		5%
Polyunsaturated fat	0.459g	1.212g	5%
Calories	86kcal	172kcal	4%
Magnesium	22mg	37mg	4%
Fats	2.37g	4.48g	3%
Phosphorus	309mg	285mg	3%
Carbs	0g	7.39g	2%
Potassium	197mg	268mg	2%
Calcium	25mg	33mg	1%
Vitamin B6	0.115mg	0.1mg	1%
Saturated fat	0.542g	0.85g	1%
Monounsaturated fat	0.657g	1.014g	1%
Protein per 100 calories	18g	14g	N/A
Calories per 10 g protein	56kcal	72kcal	N/A
Weight per 100 calories	116g	58g	N/A
Unsaturated / Saturated Fat ratio	2.1	2.6	N/A
Net carbs	0g	7.39g	N/A
Cholesterol	56mg	56mg	0%
Sodium	363mg	369mg	0%
Vitamin K	0.1µg		0%
Trans fat	0.014g		N/A
Tryptophan	0.197mg	0.267mg	0%
Threonine	0.719mg	1.025mg	0%
Isoleucine	0.754mg	1.036mg	0%
Leucine	1.335mg	1.676mg	0%
Lysine	1.561mg	1.779mg	0%
Methionine	0.56mg	0.537mg	0%
Phenylalanine	0.624mg	0.853mg	0%
Valine	0.8mg	1.04mg	0%
Histidine	0.374mg	0.457mg	0%
Omega-3 - EPA	0.168g	0.276g	N/A
Omega-3 - DHA	0.132g	0.506g	N/A
Omega-3 - DPA	0.034g	0.044g	N/A
Omega-6 - Eicosadienoic acid	0.006g		N/A