USDA-derived comparison
Mussels vs Sea Bass
Mussels leads for Selenium, Vitamin B12 and Iron; Sea Bass answers with Vitamin B6.
Who each is for: Choose mussels for selenium and vitamin B12. Choose sea Bass for vitamin B6.
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 | Mussels | Sea Bass |
|---|---|---|
| Calories | 172 kcal | 124 kcal |
| Protein | 24 g | 24 g |
| Carbs | 7 g | 0 g |
| Fat | 4 g | 3 g |
| Fiber | 0 g | 0 g |
| Sat fat | 1 g | 1 g |
| Sodium | 369 mg | 87 mg |
| Potassium | 268 mg | 328 mg |
| Calcium | 33 mg | 13 mg |
| Iron | 6.7 mg | 0.4 mg |
| Magnesium | 37 mg | 53 mg |
| Zinc | 2.7 mg | 0.5 mg |
| Vitamin C | 14 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 24 µg | 0.3 µg |
| Folate | 76 µg | 6 µg |
Servings differ: 1 serving of mussels is about 100g, 1 fillet of sea bass about 130g. Scale accordingly before deciding anything on the 100g basis alone.
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