Swordfish vs. Mussels — In-Depth Nutrition Comparison

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What are the main differences between swordfish and mussels?

Swordfish is richer in vitamin B6 and vitamin B3, yet mussels is richer in vitamin B12, manganese, iron, selenium, vitamin B2, folate, vitamin B1, and zinc.
Mussels's daily need coverage for vitamin B12 is 933% higher.
Swordfish has 6 times more vitamin B6 than mussels. Swordfish has 0.615mg of vitamin B6, while mussels has 0.1mg.
Swordfish has a lower glycemic index than mussels.

We used Fish, swordfish, 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.

Swordfish

Mussels

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

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%

~equal in Magnesium ~37mg

~equal in Phosphorus ~285mg

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.

Swordfish

Mussels

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+208.5%
Contains more Vitamin B6Vitamin B6	+515%
Contains more Vitamin KVitamin K	+∞%

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%

All nutrients comparison - raw data values

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