Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
instructions
Edit Save Share
Done
      Settings
      Cooked Blue Mussels
      ×
      Cooked Blue Mussels
      ×
      Cooked Clams
      ×
      Clear Comparison Compare Save Comparison
      Number of Servings:
      Edit Share Save
      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cooked Blue Mussels 3 oz (x1) 7% DV 146 calories
      • Cooked Blue Mussels 3 oz (x1) 7% DV 146 calories
      • Cooked Clams 3 oz (x1) 6% DV 126 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cooked Blue Mussels 3 oz (x1) 5% DV 3.8g
      • Cooked Blue Mussels 3 oz (x1) 5% DV 3.8g
      • Cooked Clams 3 oz (x1) 2% DV 1.7g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cooked Blue Mussels 3 oz (x1) 2% DV 6.3g
      • Cooked Blue Mussels 3 oz (x1) 2% DV 6.3g
      • Cooked Clams 3 oz (x1) 2% DV 4.4g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Blue Mussels 3 oz (x1) 40% DV 20.2g
      • Cooked Blue Mussels 3 oz (x1) 40% DV 20.2g
      • Cooked Clams 3 oz (x1) 43% DV 21.7g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cooked Blue Mussels 3 oz (x1) 16% DV 47.6mg
      • Cooked Blue Mussels 3 oz (x1) 16% DV 47.6mg
      • Cooked Clams 3 oz (x1) 19% DV 57mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cooked Blue Mussels 3 oz (x1) 4% DV 0.72g
      • Cooked Blue Mussels 3 oz (x1) 4% DV 0.72g
      • Cooked Clams 3 oz (x1) 1% DV 0.16g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cooked Blue Mussels 3 oz (x1) 0% DV 0g
      • Cooked Blue Mussels 3 oz (x1) 0% DV 0g
      • Cooked Clams 3 oz (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Blue Mussels 3 oz (x1) --% DV --g
      • Cooked Blue Mussels 3 oz (x1) --% DV --g
      • Cooked Clams 3 oz (x1) --% DV --g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cooked Blue Mussels 3 oz (x1) 32% DV 5.7mg
      • Cooked Blue Mussels 3 oz (x1) 32% DV 5.7mg
      • Cooked Clams 3 oz (x1) 13% DV 2.4mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cooked Blue Mussels 3 oz (x1) 2% DV 28.1mg
      • Cooked Blue Mussels 3 oz (x1) 2% DV 28.1mg
      • Cooked Clams 3 oz (x1) 6% DV 78.2mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cooked Blue Mussels 3 oz (x1) 5% DV 227.8mg
      • Cooked Blue Mussels 3 oz (x1) 5% DV 227.8mg
      • Cooked Clams 3 oz (x1) 11% DV 533.8mg
      Comparison Table

      Table Legend

      1. Cooked Blue Mussels
      2. Cooked Blue Mussels
      3. Cooked Clams
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 85 85 85
      Calories
      (%DV)      		 146
      (7%)      		 146
      (7%)      		 126
      (6%)
      Fat (g)
      (%DV)      		 3.8
      (5%)      		 3.8
      (5%)      		 1.7
      (2%)
      Protein (g)
      (%DV)      		 20.2
      (40%)      		 20.2
      (40%)      		 21.7
      (43%)
      Carbohydrate (g)
      (%DV)      		 6.3
      (2%)      		 6.3
      (2%)      		 4.4
      (2%)
      Sugars (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Fiber (g)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cholesterol (mg)
      (%DV)      		 47.6
      (16%)      		 47.6
      (16%)      		 57
      (19%)
      Saturated Fats (g)
      (%DV)      		 0.72
      (4%)      		 0.72
      (4%)      		 0.16
      (1%)
      Net-Carbs (g) 6.3
      		6.3
      		4.4
      Trans Fatty Acids (g) --
      		--
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 85 85 85
      Calcium (mg)
      (%DV)      		 28.1
      (2%)      		 28.1
      (2%)      		 78.2
      (6%)
      Iron, Fe (mg)
      (%DV)      		 5.7
      (32%)      		 5.7
      (32%)      		 2.4
      (13%)
      Potassium, K (mg)
      (%DV)      		 227.8
      (5%)      		 227.8
      (5%)      		 533.8
      (11%)
      Magnesium (mg)
      (%DV)      		 31.5
      (7%)      		 31.5
      (7%)      		 15.3
      (4%)
      Phosphorus, P (mg)
      (%DV)      		 242.3
      (19%)      		 242.3
      (19%)      		 287.3
      (23%)
      Sodium (mg)
      (%DV)      		 313.7
      (13%)      		 313.7
      (13%)      		 1021.7
      (43%)
      Zinc, Zn (mg)
      (%DV)      		 2.3
      (21%)      		 2.3
      (21%)      		 2.3
      (21%)
      Copper, Cu (mg)
      (%DV)      		 0.13
      (14%)      		 0.13
      (14%)      		 0.58
      (65%)
      Manganese (mg)
      (%DV)      		 5.8
      (251%)      		 5.8
      (251%)      		 0.85
      (37%)
      Selenium, Se (mcg)
      (%DV)      		 76.2
      (138%)      		 76.2
      (138%)      		 54.4
      (99%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 85 85 85
      Vitamin A, RAE (mcg)
      (%DV)      		 77.4
      (9%)      		 77.4
      (9%)      		 145.4
      (16%)
      Vitamin C (mg)
      (%DV)      		 11.6
      (13%)      		 11.6
      (13%)      		 18.8
      (21%)
      Thiamin (B1) (mg)
      (%DV)      		 0.26
      (21%)      		 0.26
      (21%)      		 0.13
      (11%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.36
      (27%)      		 0.36
      (27%)      		 0.36
      (28%)
      Niacin (B3) (mg)
      (%DV)      		 2.6
      (16%)      		 2.6
      (16%)      		 2.9
      (18%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.81
      (16%)      		 0.81
      (16%)      		 0.58
      (12%)
      Vitamin B6 (mg)
      (%DV)      		 0.09
      (5%)      		 0.09
      (5%)      		 0.09
      (6%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 64.6
      (16%)      		 64.6
      (16%)      		 24.7
      (6%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 64.6
      (16%)      		 64.6
      (16%)      		 24.7
      (6%)
      Folate DFE (mcg)
      (%)      		 64.6
      (16%)      		 64.6
      (16%)      		 24.7
      (6%)
      Choline (mg)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Vitamin B12 (mcg)
      (%DV)      		 20.4
      (850%)      		 20.4
      (850%)      		 84.1
      (3502%)
      Retinol (mcg) 77.4
      		77.4
      		--
      Carotene, beta (mcg)
      (%RDA)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Carotene, alpha (mcg)
      (%RDA)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Vitamin A, IU (IU) 258.4 258.4 484.5
      Lycopene (mcg) --
      		--
      		--
      Lut + Zeaxanthin (mcg) --
      		--
      		--
      Vitamin E (mg)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Vitamin D (mcg)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Vitamin K (mcg)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Vitamin K1 (mcg) --
      		--
      		--
      Menaquinone-4 (K2) (mcg) --
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 85 85 85
      Water (g) 52
      		52
      		54.1
      Ash (g) 3
      		3
      		3
      Alcohol (g) --
      		--
      		--
      Caffeine (mg) --
      		--
      		--
      Theobromine (mg) --
      		--
      		--
      PRAL score 12.88
      		12.88
      		8.59
        Carbohydrates
      Food # 1 2 3
      Weight (g) 85 85 85
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) --
      		--
      		--
      Glucose (Dextrose) (g) --
      		--
      		--
      Fructose (g) --
      		--
      		--
      Lactose (g) --
      		--
      		--
      Maltose (g) --
      		--
      		--
      Galactose (g) --
      		--
      		--
      Starch (g) --
      		--
      		--
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 85 85 85
      Monounsaturated Fats (g) 0.862
      		0.862
      		0.146
      Polyunsaturated Fats (g) 1.03
      		1.03
      		0.469
      Omega 3s (g)
      (%AI)      		 0.702
      (44%)      		 0.702
      (44%)      		 0.33
      (21%)
      Omega 6s (g)
      (%AI)      		 0.031
      (0%)      		 0.031
      (0%)      		 0.027
      (0%)
      Omega 3 to Omega 6 Ratio 22.94
      		22.94
      		12.13
      Omega 6 to Omega 3 Ratio 0.04
      		0.04
      		0.08
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0.235
      		0.235
      		0.117
      Docosapentaenoic Acid (DPA) (g) 0.037
      		0.037
      		0.088
      Docosahexaenoic Acid (DHA) (g) 0.43
      		0.43
      		0.124
      n-3-Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) --
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) --
      		--
      		--
      DHG-linolenic acid (DGLA) (g) --
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) --
      		--
      		--
      Caproic (6:0) (g) --
      		--
      		--
      Caprylic Acid (8:0) (g) --
      		--
      		--
      Capric Acid (10:0) (g) --
      		--
      		--
      Lauric Acid (12:0) (g) --
      		--
      		--
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.1
      		0.1
      		0.022
      Pentadecanoic Acid (15:0) (g) --
      		--
      		--
      Palmitic Acid (16:0) (g) 0.5
      		0.5
      		0.102
      Margaric Acid (17:0) (g) --
      		--
      		--
      Stearic Acid (18:0) (g) 0.116
      		0.116
      		0.031
      Arachidic Acid (20:0) (g) --
      		--
      		--
      Behenic Acid (22:0) (g) --
      		--
      		--
      Lignoceric Acid (24:0) (g) --
      		--
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      		--
      		--
      Pentadecenoic Acid (15:1) (g) --
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0.235
      		0.235
      		0.037
      cis-Palmitoleic Acid (16:1 cis) (g) --
      		--
      		--
      Heptadecenoic Acid (17:1) (g) --
      		--
      		--
      Oleic Acid (18:1) (g) 0.349
      		0.349
      		0.058
      c-Oleic Acid (18:1 cis) (g) --
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.235
      		0.235
      		0.031
      Docosenoic Acid (22:1) (g) 0.044
      		0.044
      		0.01
      c-Docosenoic Acid (22:1 c) (g) --
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) --
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.031
      		0.031
      		0.027
      Conjugated Linoleic Acid (CLAs) (g) --
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.034
      		0.034
      		0.007
      Octadecatrienoic Acid (mixed) (g) --
      		--
      		--
      Parinaric Acid (18:4) (g) 0.06
      		0.06
      		0.027
      Eicosatrienoic Acid (20:3) (g) --
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0.119
      		0.119
      		0.07
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) --
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) --
      		--
      		--
      t-Monoenoic Fats (g) --
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) --
      		--
      		--
      t-Oleic Acid (18:1 t) (g) --
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) --
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) --
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 85 85 85
      Essential  
      Histidine (mg)
      (%RDI)      		 388
      (55%)      		 388
      (55%)      		 417
      (60%)
      Isoleucine (mg)
      (%RDI)      		 881
      (63%)      		 881
      (63%)      		 945
      (68%)
      Leucine (mg)
      (%RDI)      		 1425
      (52%)      		 1425
      (52%)      		 1528
      (56%)
      Lysine (mg)
      (%RDI)      		 1512
      (72%)      		 1512
      (72%)      		 1623
      (77%)
      Methionine (mg)
      (%RDI)      		 456
      (63%)      		 456
      (63%)      		 490
      (67%)
      Phenylalanine (mg)
      (%RDI)      		 725
      (83%)      		 725
      (83%)      		 778
      (89%)
      Threonine (mg)
      (%RDI)      		 871
      (83%)      		 871
      (83%)      		 934
      (89%)
      Tryptophan (mg)
      (%RDI)      		 227
      (81%)      		 227
      (81%)      		 243
      (87%)
      Valine (mg)
      (%RDI)      		 884
      (49%)      		 884
      (49%)      		 949
      (52%)
      Conditional  
      Arginine (mg) 1476
      		1476
      		1584
      Cystine (mg)
      (%RDI)      		 265
      (92%)      		 265
      (92%)      		 285
      (99%)
      Glycine (mg) 1266
      		1266
      		1358
      Proline (mg) 825
      		825
      		886
      Tyrosine (mg)
      (%RDI)      		 648
      (74%)      		 648
      (74%)      		 694
      (79%)
      Non-Essential  
      Alanine (mg) 1224
      		1224
      		1313
      Aspartic acid (mg) 1952
      		1952
      		2094
      Betaine (mg) --
      		--
      		--
      Glutamic acid (mg) 2752
      		2752
      		2953
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 907
      		907
      		972
      Data Source
      Cooked Blue Mussels
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Blue Mussels
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Cooked Clams
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.