USDA-derived comparison
Mackerel vs Mussels
Mackerel leads for Vitamin B3, Vitamin B6 and Magnesium; Mussels answers with Selenium, Iron and Folate.
Who each is for: Choose mackerel for vitamin B3 and vitamin B6. Choose mussels for selenium and iron.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Mackerel
Typical serving: 1 fillet (110g)
23/100
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 | Mackerel | Mussels |
|---|---|---|
| Calories | 262 kcal | 172 kcal |
| Protein | 24 g | 24 g |
| Carbs | 0 g | 7 g |
| Fat | 18 g | 4 g |
| Fiber | 0 g | 0 g |
| Sat fat | 4 g | 1 g |
| Sodium | 83 mg | 369 mg |
| Potassium | 401 mg | 268 mg |
| Calcium | 15 mg | 33 mg |
| Iron | 1.6 mg | 6.7 mg |
| Magnesium | 97 mg | 37 mg |
| Zinc | 0.9 mg | 2.7 mg |
| Vitamin C | 0 mg | 14 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 19 µg | 24 µg |
| Folate | 2 µg | 76 µg |
Servings differ: 1 fillet of mackerel is about 110g, 1 serving of mussels about 100g. Scale accordingly before deciding anything on the 100g basis alone.
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