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Mussels vs. Tuna — In-Depth Nutrition Comparison

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What are the main differences between mussels and tuna?

  • Mussels is richer in vitamin B12, manganese, iron, vitamin B2, zinc, folate, and vitamin C, yet tuna is richer in vitamin B3, vitamin B6, and selenium.
  • Mussels's daily need coverage for vitamin B12 is 902% higher.
  • Tuna has a lower glycemic index than mussels.

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

Infographic

Mussels vs Tuna 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%
Tuna
Tuna
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 1.2% 47% 35% 14% 12% 143% 7% 1.7% 590%
Contains more CalciumCalcium +725%
Contains more IronIron +630.4%
Contains more CopperCopper +246.5%
Contains more ZincZinc +493.3%
Contains more ManganeseManganese +52207.7%
Contains more MagnesiumMagnesium +13.5%
Contains more PotassiumPotassium +96.6%
Contains more PhosphorusPhosphorus +16.8%
Contains less SodiumSodium -85.4%
Contains more SeleniumSelenium +20.8%

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%
Tuna
Tuna
5
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 0% 30% 7.3% 5.8% 34% 32% 414% 20% 240% 294% 0.25% 1.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +313.6%
Contains more Vitamin B1Vitamin B1 +123.9%
Contains more Vitamin B2Vitamin B2 +206.6%
Contains more Vitamin B5Vitamin B5 +184.4%
Contains more Vitamin B12Vitamin B12 +921.3%
Contains more FolateFolate +3700%
Contains more Vitamin B3Vitamin B3 +635.7%
Contains more Vitamin B6Vitamin B6 +938%

All nutrients comparison - raw data values

Nutrient Mussels Tuna DV% diff.
Vitamin B12 24µg 2.35µg 902%
Manganese 6.8mg 0.013mg 295%
Vitamin B3 3mg 22.07mg 119%
Iron 6.72mg 0.92mg 73%
Vitamin B6 0.1mg 1.038mg 72%
Selenium 89.6µg 108.2µg 34%
Vitamin B2 0.42mg 0.137mg 22%
Zinc 2.67mg 0.45mg 20%
Folate 76µg 2µg 19%
Vitamin C 13.6mg 0mg 15%
Sodium 369mg 54mg 14%
Vitamin B1 0.3mg 0.134mg 14%
Choline 77.6mg 14%
Copper 0.149mg 0.043mg 12%
Vitamin B5 0.95mg 0.334mg 12%
Protein 23.8g 29.15g 11%
Vitamin D* 82 IU 10%
Vitamin D 2µg 10%
Potassium 268mg 527mg 8%
Vitamin A 91µg 22µg 8%
Phosphorus 285mg 333mg 7%
Polyunsaturated fat 1.212g 0.175g 7%
Fats 4.48g 0.59g 6%
Cholesterol 56mg 47mg 3%
Calcium 33mg 4mg 3%
Saturated fat 0.85g 0.205g 3%
Calories 172kcal 130kcal 2%
Carbs 7.39g 0g 2%
Vitamin E 0.29mg 2%
Monounsaturated fat 1.014g 0.138g 2%
Magnesium 37mg 42mg 1%
Protein per 100 calories 14g 22g N/A
Calories per 10 g protein 72kcal 45kcal N/A
Weight per 100 calories 58g 77g N/A
Unsaturated / Saturated Fat ratio 2.6 1.5 N/A
Net carbs 7.39g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.02g N/A
Tryptophan 0.267mg 0.313mg 0%
Threonine 1.025mg 1.224mg 0%
Isoleucine 1.036mg 1.287mg 0%
Leucine 1.676mg 2.27mg 0%
Lysine 1.779mg 2.565mg 0%
Methionine 0.537mg 0.827mg 0%
Phenylalanine 0.853mg 1.091mg 0%
Valine 1.04mg 1.438mg 0%
Histidine 0.457mg 0.822mg 0%
Omega-3 - EPA 0.276g 0.015g N/A
Omega-3 - DHA 0.506g 0.105g N/A
Omega-3 - DPA 0.044g 0.005g N/A
Omega-6 - Eicosadienoic acid 0.002g 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
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 g
Contains more FatsFats +659.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +148.4%
Contains more ProteinProtein +22.5%
Contains more WaterWater +12.8%

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
Tuna
Tuna
1
40% 27% 34%
Saturated fat: Sat. Fat 0.205 g
Monounsaturated fat: Mono. Fat 0.138 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains more Mono. FatMonounsaturated fat +634.8%
Contains more Poly. FatPolyunsaturated fat +592.6%
Contains less Sat. FatSaturated fat -75.9%

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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. Tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172006/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.