Rockfish vs. Mussels — In-Depth Nutrition Comparison

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What are the main differences between rockfish and mussels?

Rockfish has less vitamin B12, manganese, iron, selenium, vitamin B1, zinc, folate, vitamin C, and vitamin B2 than mussels.
Mussels's daily need coverage for vitamin B12 is 934% higher.
Rockfish contains less sodium.
Rockfish has a lower glycemic index than mussels.

We used Fish, rockfish, Pacific, mixed species, cooked, dry heat and Mollusks, mussel, blue, cooked, moist 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.

Rockfish

Mussels

Contains more PotassiumPotassium	+74.3%
Contains less SodiumSodium	-75.9%

Contains more MagnesiumMagnesium	+12.1%
Contains more CalciumCalcium	+94.1%
Contains more IronIron	+1766.7%
Contains more CopperCopper	+263.4%
Contains more ZincZinc	+520.9%
Contains more PhosphorusPhosphorus	+14.9%
Contains more ManganeseManganese	+52207.7%
Contains more SeleniumSelenium	+17.6%

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.

Rockfish

Mussels

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B6Vitamin B6	+141%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+1720%
Contains more Vitamin B1Vitamin B1	+1011.1%
Contains more Vitamin B2Vitamin B2	+85.8%
Contains more Vitamin B5Vitamin B5	+135.1%
Contains more Vitamin B12Vitamin B12	+1409.4%
Contains more FolateFolate	+660%

~equal in Vitamin B3 ~3mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	1.59µg	24µg	934%
Manganese	0.013mg	6.8mg	295%
Iron	0.36mg	6.72mg	80%
Selenium	76.2µg	89.6µg	24%
Vitamin D*	183 IU		23%
Vitamin D	4.6µg		23%
Vitamin B1	0.027mg	0.3mg	23%
Zinc	0.43mg	2.67mg	20%
Folate	10µg	76µg	17%
Vitamin C	0mg	13.6mg	15%
Vitamin B2	0.226mg	0.42mg	15%
Choline	78.7mg		14%
Copper	0.041mg	0.149mg	12%
Sodium	89mg	369mg	12%
Vitamin B5	0.404mg	0.95mg	11%
Vitamin B6	0.241mg	0.1mg	11%
Vitamin A	5µg	91µg	10%
Potassium	467mg	268mg	6%
Phosphorus	248mg	285mg	5%
Polyunsaturated fat	0.485g	1.212g	5%
Fats	1.62g	4.48g	4%
Calories	109kcal	172kcal	3%
Protein	22.23g	23.8g	3%
Vitamin E	0.44mg		3%
Carbs	0g	7.39g	2%
Cholesterol	61mg	56mg	2%
Calcium	17mg	33mg	2%
Saturated fat	0.42g	0.85g	2%
Magnesium	33mg	37mg	1%
Vitamin B3	2.897mg	3mg	1%
Monounsaturated fat	0.466g	1.014g	1%
Protein per 100 calories	20g	14g	N/A
Calories per 10 g protein	49kcal	72kcal	N/A
Weight per 100 calories	92g	58g	N/A
Unsaturated / Saturated Fat ratio	2.3	2.6	N/A
Net carbs	0g	7.39g	N/A
Trans fat	0.025g		N/A
Tryptophan	0.296mg	0.267mg	0%
Threonine	1.014mg	1.025mg	0%
Isoleucine	1.06mg	1.036mg	0%
Leucine	1.835mg	1.676mg	0%
Lysine	2.188mg	1.779mg	0%
Methionine	0.707mg	0.537mg	0%
Phenylalanine	0.935mg	0.853mg	0%
Valine	1.106mg	1.04mg	0%
Histidine	0.502mg	0.457mg	0%
Omega-3 - EPA	0.107g	0.276g	N/A
Omega-3 - DHA	0.238g	0.506g	N/A
Omega-3 - DPA	0.027g	0.044g	N/A
Omega-6 - Eicosadienoic acid	0.005g		N/A