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Trout vs. Mussels — In-Depth Nutrition Comparison

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What are the main differences between trout and mussels?

  • Trout is richer in vitamin B3, vitamin B6, and vitamin B5, yet mussels is richer in vitamin B12, manganese, selenium, iron, vitamin B2, zinc, and folate.
  • Mussels's daily need coverage for vitamin B12 is 829% higher.
  • Trout has 4 times more vitamin B6 than mussels. Trout has 0.386mg of vitamin B6, while mussels has 0.1mg.
  • Trout has a lower glycemic index than mussels.

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

Infographic

Trout vs Mussels 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.
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%
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%
Contains more PotassiumPotassium +67.9%
Contains less SodiumSodium -83.5%
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%
~equal in Calcium ~33mg
~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.
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%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +121.5%
Contains more Vitamin B5Vitamin B5 +109.5%
Contains more Vitamin B6Vitamin B6 +286%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin A ~91µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +64.7%
Contains more WaterWater +12.4%
Contains more CarbsCarbs +∞%
Contains more OtherOther +3080%
~equal in Protein ~23.8g

Fat Type Comparison

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

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