Mussels vs. Swordfish — In-Depth Nutrition Comparison

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What are the main differences between mussels and swordfish?

Mussels is richer in vitamin B12, manganese, iron, selenium, vitamin B2, folate, vitamin B1, and zinc, yet swordfish is richer in vitamin B6 and vitamin B3.
Mussels's daily need coverage for vitamin B12 is 933% higher.
Mussels has 523 times more manganese than swordfish. Mussels has 6.8mg of manganese, while swordfish has 0.013mg.
Swordfish has a lower glycemic index than mussels.

We used Mollusks, mussel, blue, cooked, moist heat and Fish, swordfish, cooked, dry heat types in this comparison.

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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

Swordfish

Contains more CalciumCalcium	+450%
Contains more IronIron	+1393.3%
Contains more CopperCopper	+223.9%
Contains more ZincZinc	+242.3%
Contains more ManganeseManganese	+52207.7%
Contains more SeleniumSelenium	+30.8%

Contains more PotassiumPotassium	+86.2%
Contains less SodiumSodium	-73.7%

~equal in Magnesium ~35mg

~equal in Phosphorus ~304mg

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

Swordfish

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+111.6%
Contains more Vitamin B1Vitamin B1	+237.1%
Contains more Vitamin B2Vitamin B2	+566.7%
Contains more Vitamin B5Vitamin B5	+127.8%
Contains more Vitamin B12Vitamin B12	+1381.5%
Contains more FolateFolate	+3700%

Contains more Vitamin B3Vitamin B3	+208.5%
Contains more Vitamin B6Vitamin B6	+515%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	24µg	1.62µg	933%
Manganese	6.8mg	0.013mg	295%
Vitamin D*		666 IU	83%
Vitamin D		16.6µg	83%
Iron	6.72mg	0.45mg	78%
Vitamin B6	0.1mg	0.615mg	40%
Vitamin B3	3mg	9.254mg	39%
Selenium	89.6µg	68.5µg	38%
Vitamin B2	0.42mg	0.063mg	27%
Folate	76µg	2µg	19%
Vitamin B1	0.3mg	0.089mg	18%
Zinc	2.67mg	0.78mg	17%
Vitamin E		2.41mg	16%
Vitamin C	13.6mg	0mg	15%
Choline		77.5mg	14%
Sodium	369mg	97mg	12%
Copper	0.149mg	0.046mg	11%
Vitamin B5	0.95mg	0.417mg	11%
Cholesterol	56mg	78mg	7%
Potassium	268mg	499mg	7%
Monounsaturated fat	1.014g	3.544g	6%
Fats	4.48g	7.93g	5%
Vitamin A	91µg	43µg	5%
Saturated fat	0.85g	1.911g	5%
Calcium	33mg	6mg	3%
Phosphorus	285mg	304mg	3%
Carbs	7.39g	0g	2%
Protein	23.8g	23.45g	1%
Polyunsaturated fat	1.212g	1.368g	1%
Calories	172kcal	172kcal	0%
Protein per 100 calories	14g	14g	N/A
Calories per 10 g protein	72kcal	73kcal	N/A
Weight per 100 calories	58g	58g	N/A
Unsaturated / Saturated Fat ratio	2.6	2.6	N/A
Net carbs	7.39g	0g	N/A
Magnesium	37mg	35mg	0%
Vitamin K		0.1µg	0%
Trans fat		0.056g	N/A
Tryptophan	0.267mg	0.265mg	0%
Threonine	1.025mg	1.035mg	0%
Isoleucine	1.036mg	1.088mg	0%
Leucine	1.676mg	1.919mg	0%
Lysine	1.779mg	2.168mg	0%
Methionine	0.537mg	0.699mg	0%
Phenylalanine	0.853mg	0.922mg	0%
Valine	1.04mg	1.216mg	0%
Histidine	0.457mg	0.695mg	0%
Omega-3 - EPA	0.276g	0.127g	N/A
Omega-3 - DHA	0.506g	0.772g	N/A
Omega-3 - DPA	0.044g	0.168g	N/A
Omega-6 - Eicosadienoic acid		0.022g	N/A