Oysters vs. Mussels — In-Depth Nutrition Comparison

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The main differences between oysters and mussels

Oysters is richer in zinc, copper, and iron, yet mussels is richer in vitamin B12, manganese, selenium, vitamin B1, vitamin B2, folate, and vitamin C.
Daily need coverage for zinc for oysters is 690% higher.
Oysters contains 38 times more copper than mussels. Oysters contains 5.707mg of copper, while mussels contains 0.149mg.
Oysters has a lower glycemic index than mussels.

Food types used in this article are Mollusks, oyster, eastern, wild, cooked, moist 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.

Oysters

Mussels

Contains more CalciumCalcium	+251.5%
Contains more IronIron	+37.1%
Contains more CopperCopper	+3730.2%
Contains more ZincZinc	+2843.8%
Contains less SodiumSodium	-55%

Contains more PotassiumPotassium	+92.8%
Contains more PhosphorusPhosphorus	+46.9%
Contains more ManganeseManganese	+1050.6%
Contains more SeleniumSelenium	+126.8%

~equal in Magnesium ~37mg

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.

Oysters

Mussels

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+250%
Contains more Vitamin B1Vitamin B1	+733.3%
Contains more Vitamin B2Vitamin B2	+133.3%
Contains more Vitamin B3Vitamin B3	+62.2%
Contains more Vitamin B5Vitamin B5	+112.5%
Contains more Vitamin B6Vitamin B6	+63.9%
Contains more Vitamin B12Vitamin B12	+37.1%
Contains more FolateFolate	+442.9%

~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	78.6mg	2.67mg	690%
Copper	5.707mg	0.149mg	618%
Vitamin B12	17.5µg	24µg	271%
Manganese	0.591mg	6.8mg	270%
Selenium	39.5µg	89.6µg	91%
Iron	9.21mg	6.72mg	31%
Protein	11.42g	23.8g	25%
Choline	130mg		24%
Vitamin B1	0.036mg	0.3mg	22%
Vitamin B2	0.18mg	0.42mg	18%
Folate	14µg	76µg	16%
Vitamin C	0mg	13.6mg	15%
Phosphorus	194mg	285mg	13%
Vitamin E	1.7mg		11%
Vitamin B5	0.447mg	0.95mg	10%
Sodium	166mg	369mg	9%
Cholesterol	79mg	56mg	8%
Calcium	116mg	33mg	8%
Vitamin A	26µg	91µg	7%
Vitamin B3	1.85mg	3mg	7%
Calories	102kcal	172kcal	4%
Potassium	139mg	268mg	4%
Vitamin B6	0.061mg	0.1mg	3%
Fats	3.42g	4.48g	2%
Vitamin K	2µg		2%
Carbs	5.45g	7.39g	1%
Monounsaturated fat	0.506g	1.014g	1%
Polyunsaturated fat	1.056g	1.212g	1%
Protein per 100 calories	11g	14g	N/A
Calories per 10 g protein	89kcal	72kcal	N/A
Weight per 100 calories	98g	58g	N/A
Unsaturated / Saturated Fat ratio	1.6	2.6	N/A
Net carbs	5.45g	7.39g	N/A
Vitamin D*	2 IU		0%
Magnesium	35mg	37mg	0%
Sugar	1.23g		N/A
Starch	0.9g		0%
Trans fat	0.068g		N/A
Saturated fat	0.948g	0.85g	0%
Tryptophan	0.138mg	0.267mg	0%
Threonine	0.046mg	1.025mg	0%
Isoleucine	0.459mg	1.036mg	0%
Leucine	0.716mg	1.676mg	0%
Lysine	0.762mg	1.779mg	0%
Methionine	0.257mg	0.537mg	0%
Phenylalanine	0.413mg	0.853mg	0%
Valine	0.523mg	1.04mg	0%
Histidine	0.22mg	0.457mg	0%
Omega-3 - EPA	0.353g	0.276g	N/A
Omega-3 - DHA	0.271g	0.506g	N/A
Omega-3 - ALA	0.163g		N/A
Omega-3 - DPA	0.02g	0.044g	N/A
Omega-3 - Eicosatrienoic acid	0.004g		N/A
Omega-6 - Gamma-linoleic acid	0.004g		N/A
Omega-6 - Dihomo-gamma-linoleic acid	0.007g		N/A
Omega-6 - Eicosadienoic acid	0.007g		N/A
Omega-6 - Linoleic acid	0.061g		N/A