Scallops vs. Mussels — In-Depth Nutrition Comparison

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A recap on the differences between scallops and mussels

Scallops have more phosphorus; however, mussels is higher in vitamin B12, manganese, selenium, iron, vitamin B2, vitamin B1, vitamin C, and folate.
Mussels covers your daily vitamin B12 needs 910% more than scallops.
Mussels contains 2 times less sodium than scallops. Scallops contain 667mg of sodium, while mussels contains 369mg.

Food varieties used in this article are Mollusks, scallop, (bay and sea), cooked, steamed and Mollusks, mussel, blue, cooked, moist heat.

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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.

Scallops

Mussels

Contains more PotassiumPotassium	+17.2%
Contains more PhosphorusPhosphorus	+49.5%

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%

~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.

Scallops

Mussels

Contains more Vitamin B6Vitamin B6

+12%

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%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	2.15µg	24µg	910%
Manganese	0.029mg	6.8mg	294%
Selenium	21.7µg	89.6µg	123%
Iron	0.58mg	6.72mg	77%
Vitamin B2	0.024mg	0.42mg	30%
Vitamin B1	0.012mg	0.3mg	24%
Phosphorus	426mg	285mg	20%
Choline	110.7mg		20%
Vitamin C	0mg	13.6mg	15%
Folate	20µg	76µg	14%
Copper	0.033mg	0.149mg	13%
Sodium	667mg	369mg	13%
Vitamin B3	1.076mg	3mg	12%
Vitamin B5	0.366mg	0.95mg	12%
Zinc	1.55mg	2.67mg	10%
Vitamin A	2µg	91µg	10%
Protein	20.54g	23.8g	7%
Polyunsaturated fat	0.222g	1.212g	7%
Fats	0.84g	4.48g	6%
Cholesterol	41mg	56mg	5%
Calories	111kcal	172kcal	3%
Saturated fat	0.218g	0.85g	3%
Calcium	10mg	33mg	2%
Starch	3.69g		2%
Monounsaturated fat	0.082g	1.014g	2%
Carbs	5.41g	7.39g	1%
Potassium	314mg	268mg	1%
Vitamin B6	0.112mg	0.1mg	1%
Protein per 100 calories	19g	14g	N/A
Calories per 10 g protein	54kcal	72kcal	N/A
Weight per 100 calories	90g	58g	N/A
Unsaturated / Saturated Fat ratio	1.4	2.6	N/A
Net carbs	5.41g	7.39g	N/A
Vitamin D*	2 IU		0%
Magnesium	37mg	37mg	0%
Trans fat	0.009g		N/A
Tryptophan	0.173mg	0.267mg	0%
Threonine	0.629mg	1.025mg	0%
Isoleucine	0.692mg	1.036mg	0%
Leucine	1.226mg	1.676mg	0%
Lysine	1.258mg	1.779mg	0%
Methionine	0.487mg	0.537mg	0%
Phenylalanine	0.597mg	0.853mg	0%
Valine	0.645mg	1.04mg	0%
Histidine	0.314mg	0.457mg	0%
Omega-3 - EPA	0.072g	0.276g	N/A
Omega-3 - DHA	0.104g	0.506g	N/A
Omega-3 - DPA	0.005g	0.044g	N/A
Omega-6 - Eicosadienoic acid	0.002g		N/A