Mussels vs. Scallops — In-Depth Nutrition Comparison

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A recap on the differences between mussels and scallops

Mussels has more vitamin B12, manganese, selenium, iron, vitamin B2, vitamin B1, vitamin C, and folate; however, scallops are higher in phosphorus.
Mussels covers your daily vitamin B12 needs 910% more than scallops.
Mussels has less sodium.

Food varieties used in this article are Mollusks, mussel, blue, cooked, moist heat and Mollusks, scallop, (bay and sea), cooked, steamed.

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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

Scallops

Contains more CalciumCalcium	+230%
Contains more IronIron	+1058.6%
Contains more CopperCopper	+351.5%
Contains more ZincZinc	+72.3%
Contains less SodiumSodium	-44.7%
Contains more ManganeseManganese	+23348.3%
Contains more SeleniumSelenium	+312.9%

Contains more PotassiumPotassium	+17.2%
Contains more PhosphorusPhosphorus	+49.5%

~equal in Magnesium ~37mg

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

Scallops

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+4450%
Contains more Vitamin B1Vitamin B1	+2400%
Contains more Vitamin B2Vitamin B2	+1650%
Contains more Vitamin B3Vitamin B3	+178.8%
Contains more Vitamin B5Vitamin B5	+159.6%
Contains more Vitamin B12Vitamin B12	+1016.3%
Contains more FolateFolate	+280%

Contains more Vitamin B6Vitamin B6

+12%

~equal in Vitamin D ~0µg

~equal in Vitamin E ~0mg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	24µg	2.15µg	910%
Manganese	6.8mg	0.029mg	294%
Selenium	89.6µg	21.7µg	123%
Iron	6.72mg	0.58mg	77%
Vitamin B2	0.42mg	0.024mg	30%
Vitamin B1	0.3mg	0.012mg	24%
Phosphorus	285mg	426mg	20%
Choline		110.7mg	20%
Vitamin C	13.6mg	0mg	15%
Folate	76µg	20µg	14%
Copper	0.149mg	0.033mg	13%
Sodium	369mg	667mg	13%
Vitamin B3	3mg	1.076mg	12%
Vitamin B5	0.95mg	0.366mg	12%
Zinc	2.67mg	1.55mg	10%
Vitamin A	91µg	2µg	10%
Protein	23.8g	20.54g	7%
Polyunsaturated fat	1.212g	0.222g	7%
Fats	4.48g	0.84g	6%
Cholesterol	56mg	41mg	5%
Calories	172kcal	111kcal	3%
Saturated fat	0.85g	0.218g	3%
Calcium	33mg	10mg	2%
Starch		3.69g	2%
Monounsaturated fat	1.014g	0.082g	2%
Carbs	7.39g	5.41g	1%
Potassium	268mg	314mg	1%
Vitamin B6	0.1mg	0.112mg	1%
Protein per 100 calories	14g	19g	N/A
Calories per 10 g protein	72kcal	54kcal	N/A
Weight per 100 calories	58g	90g	N/A
Unsaturated / Saturated Fat ratio	2.6	1.4	N/A
Net carbs	7.39g	5.41g	N/A
Vitamin D*		2 IU	0%
Magnesium	37mg	37mg	0%
Trans fat		0.009g	N/A
Tryptophan	0.267mg	0.173mg	0%
Threonine	1.025mg	0.629mg	0%
Isoleucine	1.036mg	0.692mg	0%
Leucine	1.676mg	1.226mg	0%
Lysine	1.779mg	1.258mg	0%
Methionine	0.537mg	0.487mg	0%
Phenylalanine	0.853mg	0.597mg	0%
Valine	1.04mg	0.645mg	0%
Histidine	0.457mg	0.314mg	0%
Omega-3 (EPA)	0.276g	0.072g	N/A
Omega-3 (DHA)	0.506g	0.104g	N/A
Omega-3 (DPA)	0.044g	0.005g	N/A
Omega-6 (Eicosadienoic acid)		0.002g	N/A