Cod vs mussels: which is healthier?
They are about equally nutrient-dense: cod scores 66/100 and mussels 64/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Cod
105 kcal per 100 g. 1 fillet: 180 g
Mussels
172 kcal per 100 g. 3 oz cooked: 85 g
Which to pick for your goal
- Fewer caloriesCod105 vs 172 kcal per 100 g
- More proteinAbout even23 vs 24 g per 100 g
- More fiberAbout even0 vs 0 g per 100 g
- Less sugarAbout even0 vs 0 g per 100 g
- More potassiumAbout even244 vs 268 mg per 100 g
- Less saturated fatCod0.2 vs 0.8 g per 100 g
Nutrition side by side
| Nutrient | Cod, 100 g | Mussels, 100 g | Cod, 180 g | Mussels, 85 g |
|---|---|---|---|---|
| Calories | 105 kcal | 172 kcal | 189 kcal | 146 kcal |
| Protein | 23 g | 24 g | 41 g | 20 g |
| Carbohydrates | 0 g | 7.4 g | 0 g | 6.3 g |
| Sugars | 0 g | 0 g | 0 g | 0 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 0.9 g | 4.5 g | 1.5 g | 3.8 g |
| Saturated fat | 0.2 g | 0.8 g | 0.3 g | 0.7 g |
| Vitamin C | 1 mg | 14 mg | 1.8 mg | 12 mg |
| Vitamin A | 14 µg | 91 µg | 25 µg | 77 µg |
| Potassium | 244 mg | 268 mg | 439 mg | 228 mg |
| Iron | 0.5 mg | 6.7 mg | 0.9 mg | 5.7 mg |
| Calcium | 14 mg | 33 mg | 25 mg | 28 mg |
| Magnesium | 42 mg | 37 mg | 76 mg | 31 mg |
| Sodium | 78 mg | 369 mg | 140 mg | 314 mg |
Last updated . Scores use the HowHealthyIs Score method.