Nutrition Comparison Tool

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      Mollusks Mussel Blue Raw
      ×
      Cooked Blue Mussels
      ×
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Mollusks Mussel Blue Raw 1 cup (x1) 6% DV 129 calories
      • Cooked Blue Mussels 3 oz (x1) 7% DV 146 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Mollusks Mussel Blue Raw 1 cup (x1) 4% DV 3.4g
      • Cooked Blue Mussels 3 oz (x1) 5% DV 3.8g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Mollusks Mussel Blue Raw 1 cup (x1) 2% DV 5.5g
      • Cooked Blue Mussels 3 oz (x1) 2% DV 6.3g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Mollusks Mussel Blue Raw 1 cup (x1) 36% DV 17.9g
      • Cooked Blue Mussels 3 oz (x1) 40% DV 20.2g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Mollusks Mussel Blue Raw 1 cup (x1) 14% DV 42mg
      • Cooked Blue Mussels 3 oz (x1) 16% DV 47.6mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Mollusks Mussel Blue Raw 1 cup (x1) 3% DV 0.64g
      • Cooked Blue Mussels 3 oz (x1) 4% DV 0.72g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Mollusks Mussel Blue Raw 1 cup (x1) 0% DV 0g
      • Cooked Blue Mussels 3 oz (x1) 0% DV 0g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Mollusks Mussel Blue Raw 1 cup (x1) 0% DV 0g
      • Cooked Blue Mussels 3 oz (x1) --% DV --g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Mollusks Mussel Blue Raw 1 cup (x1) 33% DV 5.9mg
      • Cooked Blue Mussels 3 oz (x1) 32% DV 5.7mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Mollusks Mussel Blue Raw 1 cup (x1) 3% DV 39mg
      • Cooked Blue Mussels 3 oz (x1) 2% DV 28.1mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Mollusks Mussel Blue Raw 1 cup (x1) 10% DV 480mg
      • Cooked Blue Mussels 3 oz (x1) 5% DV 227.8mg
      Comparison Table

      Table Legend

      1. Mollusks Mussel Blue Raw
      2. Cooked Blue Mussels
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2
      Weight (g) 150 85
      Calories
      (%DV)
      129
      (6%)
      146
      (7%)
      Fat (g)
      (%DV)
      3.4
      (4%)
      3.8
      (5%)
      Protein (g)
      (%DV)
      17.9
      (36%)
      20.2
      (40%)
      Carbohydrate (g)
      (%DV)
      5.5
      (2%)
      6.3
      (2%)
      Sugars (g)
      (%DV)
      0
      (0%)
      --
      (--%)
      Fiber (g)
      (%DV)
      0
      (0%)
      0
      (0%)
      Cholesterol (mg)
      (%DV)
      42
      (14%)
      47.6
      (16%)
      Saturated Fats (g)
      (%DV)
      0.64
      (3%)
      0.72
      (4%)
      Net-Carbs (g) 5.5
      6.3
      Trans Fatty Acids (g) --
      --
        Minerals
      Food # 1 2
      Weight (g) 150 85
      Calcium (mg)
      (%DV)
      39
      (3%)
      28.1
      (2%)
      Iron, Fe (mg)
      (%DV)
      5.9
      (33%)
      5.7
      (32%)
      Potassium, K (mg)
      (%DV)
      480
      (10%)
      227.8
      (5%)
      Magnesium (mg)
      (%DV)
      51
      (12%)
      31.5
      (7%)
      Phosphorus, P (mg)
      (%DV)
      295.5
      (24%)
      242.3
      (19%)
      Sodium (mg)
      (%DV)
      429
      (18%)
      313.7
      (13%)
      Zinc, Zn (mg)
      (%DV)
      2.4
      (22%)
      2.3
      (21%)
      Copper, Cu (mg)
      (%DV)
      0.14
      (16%)
      0.13
      (14%)
      Manganese (mg)
      (%DV)
      5.1
      (222%)
      5.8
      (251%)
      Selenium, Se (mcg)
      (%DV)
      67.2
      (122%)
      76.2
      (138%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      Iodine, I (mcg) --
      --
      Chlorine (mg) --
      --
      Chromium (mcg) --
      --
        Vitamins
      Food # 1 2
      Weight (g) 150 85
      Vitamin A, RAE (mcg)
      (%DV)
      72
      (8%)
      77.4
      (9%)
      Vitamin C (mg)
      (%DV)
      12
      (13%)
      11.6
      (13%)
      Thiamin (B1) (mg)
      (%DV)
      0.24
      (20%)
      0.26
      (21%)
      Riboflavin (B2) (mg)
      (%DV)
      0.32
      (24%)
      0.36
      (27%)
      Niacin (B3) (mg)
      (%DV)
      2.4
      (15%)
      2.6
      (16%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.75
      (15%)
      0.81
      (16%)
      Vitamin B6 (mg)
      (%DV)
      0.08
      (4%)
      0.09
      (5%)
      Biotin (mcg) --
      --
      Folate (B9) (mcg)
      (%DV)
      63
      (16%)
      64.6
      (16%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      63
      (16%)
      64.6
      (16%)
      Folate DFE (mcg)
      (%)
      63
      (16%)
      64.6
      (16%)
      Choline (mg)
      (%DV)
      97.5
      (18%)
      --
      (--%)
      Vitamin B12 (mcg)
      (%DV)
      18
      (750%)
      20.4
      (850%)
      Retinol (mcg) 72
      77.4
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      --
      (--%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      --
      (--%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      --
      (--%)
      Vitamin A, IU (IU) 240 258.4
      Lycopene (mcg) 0
      --
      Lut + Zeaxanthin (mcg) 0
      --
      Vitamin E (mg)
      (%DV)
      0.83
      (6%)
      --
      (--%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      --
      (--%)
      Vitamin D2 (mcg) --
      --
      Vitamin D3 (mcg) 0
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      --
      (--%)
      Vitamin K (mcg)
      (%DV)
      0.15
      (0%)
      --
      (--%)
      Vitamin K1 (mcg) --
      --
      Menaquinone-4 (K2) (mcg) --
      --
        Other
      Food # 1 2
      Weight (g) 150 85
      Water (g) 120.9
      52
      Ash (g) 2
      3
      Alcohol (g) 0
      --
      Caffeine (mg) 0
      --
      Theobromine (mg) 0
      --
      PRAL score 7.7
      12.88
        Carbohydrates
      Food # 1 2
      Weight (g) 150 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
      Weight (g) 150 85
      Monounsaturated Fats (g) 0.761
      0.862
      Polyunsaturated Fats (g) 0.909
      1.03
      Omega 3s (g)
      (%AI)
      0.695
      (43%)
      0.702
      (44%)
      Omega 6s (g)
      (%AI)
      0.027
      (0%)
      0.031
      (0%)
      Omega 3 to Omega 6 Ratio 25.72
      22.94
      Omega 6 to Omega 3 Ratio 0.04
      0.04
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0.282
      0.235
      Docosapentaenoic Acid (DPA) (g) 0.033
      0.037
      Docosahexaenoic Acid (DHA) (g) 0.38
      0.43
      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) 0
      --
      Caproic (6:0) (g) 0
      --
      Caprylic Acid (8:0) (g) 0
      --
      Capric Acid (10:0) (g) 0
      --
      Lauric Acid (12:0) (g) 0
      --
      Tridecanoic Acid (13:0) (g) --
      --
      Myristic Acid (14:0) (g) 0.089
      0.1
      Pentadecanoic Acid (15:0) (g) --
      --
      Palmitic Acid (16:0) (g) 0.441
      0.5
      Margaric Acid (17:0) (g) --
      --
      Stearic Acid (18:0) (g) 0.102
      0.116
      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) 0.207
      0.235
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      Oleic Acid (18:1) (g) 0.308
      0.349
      c-Oleic Acid (18:1 cis) (g) --
      --
      c-Vaccenic acid (g) --
      --
      Gadoleic Acid (20:1) (g) 0.207
      0.235
      Docosenoic Acid (22:1) (g) 0.039
      0.044
      c-Docosenoic Acid (22:1 c) (g) --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.027
      0.031
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      Octadecatrienoic (undiff) (g) 0.03
      0.034
      Octadecatrienoic Acid (mixed) (g) --
      --
      Parinaric Acid (18:4) (g) 0.053
      0.06
      Eicosatrienoic Acid (20:3) (g) --
      --
      Eicosatetraenoic Acid 20:4 (g) 0.105
      0.119
      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
      Weight (g) 150 85
      Essential  
      Histidine (mg)
      (%RDI)
      342
      (49%)
      388
      (55%)
      Isoleucine (mg)
      (%RDI)
      777
      (56%)
      881
      (63%)
      Leucine (mg)
      (%RDI)
      1257
      (46%)
      1425
      (52%)
      Lysine (mg)
      (%RDI)
      1334
      (64%)
      1512
      (72%)
      Methionine (mg)
      (%RDI)
      402
      (55%)
      456
      (63%)
      Phenylalanine (mg)
      (%RDI)
      639
      (73%)
      725
      (83%)
      Threonine (mg)
      (%RDI)
      768
      (73%)
      871
      (83%)
      Tryptophan (mg)
      (%RDI)
      200
      (71%)
      227
      (81%)
      Valine (mg)
      (%RDI)
      780
      (43%)
      884
      (49%)
      Conditional  
      Arginine (mg) 1302
      1476
      Cystine (mg)
      (%RDI)
      234
      (82%)
      265
      (92%)
      Glycine (mg) 1116
      1266
      Proline (mg) 729
      825
      Tyrosine (mg)
      (%RDI)
      572
      (65%)
      648
      (74%)
      Non-Essential  
      Alanine (mg) 1080
      1224
      Aspartic acid (mg) 1722
      1952
      Betaine (mg) --
      --
      Glutamic acid (mg) 2427
      2752
      Hydroxyproline (mg) --
      --
      Serine (mg) 800
      907
      Data Source
      Mollusks Mussel Blue Raw
      USDA Food Data Central Standard ReleaseOmega-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.