USDA-derived comparison
Lobster vs Mussels
Lobster leads for Zinc and Vitamin E; Mussels answers with Iron, Phosphorus and Folate.
Who each is for: Choose lobster for zinc and vitamin E. Choose mussels for iron and phosphorus.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Mussels
Typical serving: 1 serving (100g)
30/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Lobster | Mussels |
|---|---|---|
| Calories | 89 kcal | 172 kcal |
| Protein | 19 g | 24 g |
| Carbs | 0 g | 7 g |
| Fat | 1 g | 4 g |
| Fiber | 0 g | 0 g |
| Sat fat | 0 g | 1 g |
| Sodium | 486 mg | 369 mg |
| Potassium | 230 mg | 268 mg |
| Calcium | 96 mg | 33 mg |
| Iron | 0.3 mg | 6.7 mg |
| Magnesium | 43 mg | 37 mg |
| Zinc | 4.1 mg | 2.7 mg |
| Vitamin C | 0 mg | 14 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 1.4 µg | 24 µg |
| Folate | 11 µg | 76 µg |
Servings differ: 1 serving of lobster is about 100g, 1 serving of mussels about 100g. Scale accordingly before deciding anything on the 100g basis alone.
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