Nutrition Comparison Tool
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Mollusks, mussel, blue, raw
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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.