USDA-derived comparison
Mussels vs Tuna Steak
Mussels leads for Iron, Folate and Vitamin C; Tuna Steak answers with Vitamin B3, Vitamin B6 and Vitamin D.
Who each is for: Choose mussels for iron and folate. Choose tuna Steak for vitamin B3 and vitamin B6.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Mussels
Typical serving: 1 serving (100g)
30/100
Tuna Steak
Typical serving: 1 steak (130g)
29/100
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 | Tuna Steak |
|---|---|---|
| Calories | 172 kcal | 130 kcal |
| Protein | 24 g | 29 g |
| Carbs | 7 g | 0 g |
| Fat | 4 g | 1 g |
| Fiber | 0 g | 0 g |
| Sat fat | 1 g | 0 g |
| Sodium | 369 mg | 54 mg |
| Potassium | 268 mg | 527 mg |
| Calcium | 33 mg | 4 mg |
| Iron | 6.7 mg | 0.9 mg |
| Magnesium | 37 mg | 42 mg |
| Zinc | 2.7 mg | 0.5 mg |
| Vitamin C | 14 mg | 0 mg |
| Vitamin D | 0 µg | 2 µg |
| Vitamin B12 | 24 µg | 2.4 µg |
| Folate | 76 µg | 2 µg |
Servings differ: 1 serving of mussels is about 100g, 1 steak of tuna steak about 130g. Scale accordingly before deciding anything on the 100g basis alone.
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