Mussels vs. Oysters — In-Depth Nutrition Comparison

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The main differences between mussels and oysters

Mussels is richer in vitamin B12, manganese, selenium, protein, vitamin B1, vitamin B2, and folate, yet oysters is richer in zinc, copper, and iron.
Daily need coverage for zinc for oysters is 690% higher.
Mussels contains 12 times more manganese than oysters. Mussels contains 6.8mg of manganese, while oysters contains 0.591mg.
Oysters has a lower glycemic index than mussels.

Food types used in this article are Mollusks, mussel, blue, cooked, moist heat and Mollusks, oyster, eastern, wild, cooked, moist heat.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Mussels

Oysters

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

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

~equal in Magnesium ~35mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Mussels

Oysters

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%

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

~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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