Mussels vs. Sablefish — In-Depth Nutrition Comparison

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Summary of differences between mussels and sablefish

Mussels has more vitamin B12, manganese, selenium, iron, vitamin B2, zinc, vitamin C, and vitamin B1; however, sablefish is higher in vitamin B6.
Mussels covers your daily need for vitamin B12, 940% more than sablefish.
Mussels has less saturated fat.
The glycemic index of mussels is higher.

These are the specific foods used in this comparison Mollusks, mussel, blue, cooked, moist heat and Fish, sablefish, 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

Sablefish

Contains more IronIron	+309.8%
Contains more CopperCopper	+432.1%
Contains more ZincZinc	+551.2%
Contains more PhosphorusPhosphorus	+32.6%
Contains more ManganeseManganese	+35689.5%
Contains more SeleniumSelenium	+91.5%

Contains more MagnesiumMagnesium	+91.9%
Contains more CalciumCalcium	+36.4%
Contains more PotassiumPotassium	+71.3%
Contains less SodiumSodium	-80.5%

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

Sablefish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+145.9%
Contains more Vitamin B2Vitamin B2	+265.2%
Contains more Vitamin B12Vitamin B12	+1566.7%
Contains more FolateFolate	+347.1%

Contains more Vitamin AVitamin A	+12.1%
Contains more Vitamin B3Vitamin B3	+70.9%
Contains more Vitamin B6Vitamin B6	+246%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B5 ~0.865mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	24µg	1.44µg	940%
Manganese	6.8mg	0.019mg	295%
Selenium	89.6µg	46.8µg	78%
Iron	6.72mg	1.64mg	64%
Fats	4.48g	19.62g	23%
Vitamin B2	0.42mg	0.115mg	23%
Monounsaturated fat	1.014g	10.328g	23%
Zinc	2.67mg	0.41mg	21%
Vitamin B6	0.1mg	0.346mg	19%
Vitamin C	13.6mg	0mg	15%
Vitamin B1	0.3mg	0.122mg	15%
Folate	76µg	17µg	15%
Saturated fat	0.85g	4.099g	15%
Protein	23.8g	17.19g	13%
Copper	0.149mg	0.028mg	13%
Sodium	369mg	72mg	13%
Vitamin B3	3mg	5.128mg	13%
Phosphorus	285mg	215mg	10%
Polyunsaturated fat	1.212g	2.618g	9%
Magnesium	37mg	71mg	8%
Potassium	268mg	459mg	6%
Calories	172kcal	250kcal	4%
Carbs	7.39g	0g	2%
Cholesterol	56mg	63mg	2%
Vitamin B5	0.95mg	0.865mg	2%
Calcium	33mg	45mg	1%
Vitamin A	91µg	102µg	1%
Protein per 100 calories	14g	6.9g	N/A
Calories per 10 g protein	72kcal	145kcal	N/A
Weight per 100 calories	58g	40g	N/A
Unsaturated / Saturated Fat ratio	2.6	3.2	N/A
Net carbs	7.39g	0g	N/A
Tryptophan	0.267mg	0.193mg	0%
Threonine	1.025mg	0.754mg	0%
Isoleucine	1.036mg	0.792mg	0%
Leucine	1.676mg	1.397mg	0%
Lysine	1.779mg	1.579mg	0%
Methionine	0.537mg	0.509mg	0%
Phenylalanine	0.853mg	0.671mg	0%
Valine	1.04mg	0.886mg	0%
Histidine	0.457mg	0.506mg	0%
Omega-3 - EPA	0.276g	0.867g	N/A
Omega-3 - DHA	0.506g	0.92g	N/A
Omega-3 - DPA	0.044g	0.216g	N/A