Mussels vs fresh tuna: which is healthier?
They are about equally nutrient-dense: mussels scores 64/100 and fresh tuna 66/100, 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.
Mussels
172 kcal per 100 g. 3 oz cooked: 85 g
Fresh tuna
109 kcal per 100 g. 3 oz raw: 85 g
Which to pick for your goal
- Fewer caloriesFresh tuna172 vs 109 kcal per 100 g
- More proteinAbout even24 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 potassiumFresh tuna268 vs 441 mg per 100 g
- Less saturated fatFresh tuna0.8 vs 0.2 g per 100 g
Nutrition side by side
| Nutrient | Mussels, 100 g | Fresh tuna, 100 g | Mussels, 85 g | Fresh tuna, 85 g |
|---|---|---|---|---|
| Calories | 172 kcal | 109 kcal | 146 kcal | 93 kcal |
| Protein | 24 g | 24 g | 20 g | 21 g |
| Carbohydrates | 7.4 g | 0 g | 6.3 g | 0 g |
| Sugars | 0 g | 0 g | 0 g | 0 g |
| Fiber | 0 g | 0 g | 0 g | 0 g |
| Fat | 4.5 g | 0.5 g | 3.8 g | 0.4 g |
| Saturated fat | 0.8 g | 0.2 g | 0.7 g | 0.1 g |
| Vitamin C | 14 mg | 0 mg | 12 mg | 0 mg |
| Vitamin A | 91 µg | 18 µg | 77 µg | 15 µg |
| Potassium | 268 mg | 441 mg | 228 mg | 375 mg |
| Iron | 6.7 mg | 0.8 mg | 5.7 mg | 0.7 mg |
| Calcium | 33 mg | 4 mg | 28 mg | 3.4 mg |
| Magnesium | 37 mg | 35 mg | 31 mg | 30 mg |
| Sodium | 369 mg | 45 mg | 314 mg | 38 mg |
Last updated . Scores use the HowHealthyIs Score method.