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Tuna vs. Mussels — In-Depth Nutrition Comparison

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What are the main differences between tuna and mussels?

  • Tuna is richer in vitamin B3, vitamin B6, and selenium, yet mussels is richer in vitamin B12, manganese, iron, vitamin B2, zinc, folate, and vitamin C.
  • Mussels's daily need coverage for vitamin B12 is 902% higher.
  • Tuna has 10 times more vitamin B6 than mussels. Tuna has 1.038mg of vitamin B6, while mussels has 0.1mg.
  • Tuna has a lower glycemic index than mussels.

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

Infographic

Tuna 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.
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%
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 MagnesiumMagnesium +13.5%
Contains more PotassiumPotassium +96.6%
Contains more PhosphorusPhosphorus +16.8%
Contains less SodiumSodium -85.4%
Contains more SeleniumSelenium +20.8%
Contains more CalciumCalcium +725%
Contains more IronIron +630.4%
Contains more CopperCopper +246.5%
Contains more ZincZinc +493.3%
Contains more ManganeseManganese +52207.7%

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.
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%
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 +635.7%
Contains more Vitamin B6Vitamin B6 +938%
Contains more Vitamin KVitamin K +∞%
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%

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tuna
Tuna
2
29% 69%
Protein: 29.15 g
Fats: 0.59 g
Carbs: 0 g
Water: 68.98 g
Other: 1.28 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 ProteinProtein +22.5%
Contains more WaterWater +12.8%
Contains more FatsFats +659.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +148.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 less Sat. FatSaturated fat -75.9%
Contains more Mono. FatMonounsaturated fat +634.8%
Contains more Poly. FatPolyunsaturated fat +592.6%

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