Mussels vs. Flatfish — In-Depth Nutrition Comparison

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The main differences between mussels and flatfish

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 Mollusks, mussel, blue, cooked, moist heat and Fish, flatfish (flounder and sole species), cooked, dry 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.

Mussels

Flatfish

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 ~309mg

~equal in Sodium ~363mg

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.

Mussels

Flatfish

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%

Contains more Vitamin B6Vitamin B6

+15%

All nutrients comparison - raw data values

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