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Mussels vs. Trout — In-Depth Nutrition Comparison

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What are the main differences between mussels and trout?

  • Mussels is richer in vitamin B12, manganese, selenium, iron, vitamin B2, zinc, and folate, yet trout is richer in vitamin B3, vitamin B6, and vitamin B5.
  • Mussels's daily need coverage for vitamin B12 is 829% higher.
  • Mussels has 523 times more manganese than trout. Mussels has 6.8mg of manganese, while trout has 0.013mg.
  • Trout has a lower glycemic index than mussels.

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

Infographic

Mussels vs Trout infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Trout
Trout
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 9% 40% 14% 18% 15% 116% 8% 1.7% 153%
Contains more MagnesiumMagnesium +23.3%
Contains more IronIron +1766.7%
Contains more CopperCopper +170.9%
Contains more ZincZinc +394.4%
Contains more ManganeseManganese +52207.7%
Contains more SeleniumSelenium +218.9%
Contains more PotassiumPotassium +67.9%
Contains less SodiumSodium -83.5%
~equal in Calcium ~30mg
~equal in Phosphorus ~270mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 45% 0% 30% 0% 75% 97% 56% 57% 23% 3000% 0% 57%
Trout
Trout
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 9.7% 285% 33% 56% 36% 25% 125% 119% 89% 514% 0.25% 9%
Contains more Vitamin CVitamin C +369%
Contains more Vitamin B1Vitamin B1 +109.8%
Contains more Vitamin B2Vitamin B2 +292.5%
Contains more Vitamin B12Vitamin B12 +483.9%
Contains more FolateFolate +533.3%
Contains more Vitamin B3Vitamin B3 +121.5%
Contains more Vitamin B5Vitamin B5 +109.5%
Contains more Vitamin B6Vitamin B6 +286%
~equal in Vitamin A ~100µg

All nutrients comparison - raw data values

Nutrient Mussels Trout DV% diff.
Vitamin B12 24µg 4.11µg 829%
Manganese 6.8mg 0.013mg 295%
Selenium 89.6µg 28.1µg 112%
Vitamin D* 759 IU 95%
Vitamin D 19µg 95%
Iron 6.72mg 0.36mg 80%
Vitamin B2 0.42mg 0.107mg 24%
Vitamin B3 3mg 6.646mg 23%
Vitamin B6 0.1mg 0.386mg 22%
Vitamin B5 0.95mg 1.99mg 21%
Zinc 2.67mg 0.54mg 19%
Vitamin E 2.79mg 19%
Folate 76µg 12µg 16%
Choline 77.6mg 14%
Sodium 369mg 61mg 13%
Vitamin B1 0.3mg 0.143mg 13%
Vitamin C 13.6mg 2.9mg 12%
Copper 0.149mg 0.055mg 10%
Cholesterol 56mg 70mg 5%
Potassium 268mg 450mg 5%
Fats 4.48g 7.38g 4%
Saturated fat 0.85g 1.651g 4%
Polyunsaturated fat 1.212g 1.799g 4%
Monounsaturated fat 1.014g 2.363g 3%
Carbs 7.39g 0g 2%
Magnesium 37mg 30mg 2%
Phosphorus 285mg 270mg 2%
Vitamin A 91µg 100µg 1%
Calories 172kcal 168kcal 0%
Protein 23.8g 23.8g 0%
Protein per 100 calories 14g 14g N/A
Calories per 10 g protein 72kcal 71kcal N/A
Weight per 100 calories 58g 60g N/A
Unsaturated / Saturated Fat ratio 2.6 2.5 N/A
Net carbs 7.39g 0g N/A
Calcium 33mg 30mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.267mg 0.279mg 0%
Threonine 1.025mg 1.092mg 0%
Isoleucine 1.036mg 1.148mg 0%
Leucine 1.676mg 2.025mg 0%
Lysine 1.779mg 2.287mg 0%
Methionine 0.537mg 0.738mg 0%
Phenylalanine 0.853mg 0.973mg 0%
Valine 1.04mg 1.283mg 0%
Histidine 0.457mg 0.733mg 0%
Omega-3 - EPA 0.276g 0.259g N/A
Omega-3 - DHA 0.506g 0.616g N/A
Omega-3 - DPA 0.044g 0.109g N/A
Omega-6 - Eicosadienoic acid 0.047g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Trout
Trout
2
24% 7% 69%
Protein: 23.8 g
Fats: 7.38 g
Carbs: 0 g
Water: 68.72 g
Other: 0.1 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +3080%
Contains more FatsFats +64.7%
Contains more WaterWater +12.4%
~equal in Protein ~23.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Trout
Trout
2
28% 41% 31%
Saturated fat: Sat. Fat 1.651 g
Monounsaturated fat: Mono. Fat 2.363 g
Polyunsaturated fat: Poly. Fat 1.799 g
Contains less Sat. FatSaturated fat -48.5%
Contains more Mono. FatMonounsaturated fat +133%
Contains more Poly. FatPolyunsaturated fat +48.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/nutrients
  2. Trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173718/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.