USDA-derived comparison
Mussels vs Oysters
Mussels leads for Selenium, Phosphorus and Protein; Oysters answers with Iron, Zinc and Vitamin E.
Who each is for: Choose mussels for selenium and phosphorus. Choose oysters for iron and zinc.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Mussels
Typical serving: 1 serving (100g)
30/100
Oysters
Typical serving: 6 oysters (85g)
26/100
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 | Mussels | Oysters |
|---|---|---|
| Calories | 172 kcal | 102 kcal |
| Protein | 24 g | 11 g |
| Carbs | 7 g | 5 g |
| Fat | 4 g | 3 g |
| Fiber | 0 g | 0 g |
| Sat fat | 1 g | 1 g |
| Sodium | 369 mg | 166 mg |
| Potassium | 268 mg | 139 mg |
| Calcium | 33 mg | 116 mg |
| Iron | 6.7 mg | 9.2 mg |
| Magnesium | 37 mg | 35 mg |
| Zinc | 2.7 mg | 78.6 mg |
| Vitamin C | 14 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 24 µg | 17.5 µg |
| Folate | 76 µg | 14 µg |
Servings differ: 1 serving of mussels is about 100g, 6 oysters of oysters about 85g. Scale accordingly before deciding anything on the 100g basis alone.
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