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

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

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

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

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