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  6. Egg vs. Oysters

Egg vs. Oysters — In-Depth Nutrition Comparison

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How are Egg and Oysters different?

  • Egg has more Choline, Vitamin B2, and Vitamin B5, however, Oysters is richer in Zinc, Vitamin B12, Copper, Iron, Manganese, and Selenium.
  • Oysters covers your daily need of Zinc 705% more than Egg.
  • Egg has 5 times more Cholesterol than Oysters. Egg has 373mg of Cholesterol, while Oysters has 79mg.

Egg, whole, cooked, hard-boiled and Mollusks, oyster, eastern, wild, cooked, moist heat types were used in this article.

Infographic

Egg vs Oysters infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
1
:
9
Oysters
Oysters
Contains less Sodium -25.3%
Contains more Calcium +132%
Contains more Iron +673.9%
Contains more Magnesium +250%
Contains more Phosphorus +12.8%
Contains more Potassium +10.3%
Contains more Zinc +7385.7%
Contains more Copper +185.4%
Contains more Manganese +2173.1%
Contains more Selenium +28.2%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Oysters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Contains less Sodium -25.3%
Contains more Calcium +132%
Contains more Iron +673.9%
Contains more Magnesium +250%
Contains more Phosphorus +12.8%
Contains more Potassium +10.3%
Contains more Zinc +7385.7%
Contains more Copper +185.4%
Contains more Manganese +2173.1%
Contains more Selenium +28.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Egg
Egg
7
:
4
Oysters
Oysters
Contains more Vitamin A +490.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +83.3%
Contains more Vitamin B2 +185%
Contains more Vitamin B5 +212.8%
Contains more Vitamin B6 +98.4%
Contains more Folate +214.3%
Contains more Vitamin E +65%
Contains more Vitamin B3 +2790.6%
Contains more Vitamin B12 +1476.6%
Contains more Vitamin K +566.7%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Oysters
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 34% 0% 0% 9% 42% 35% 27% 15% 11% 2188% 5%
Contains more Vitamin A +490.9%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +83.3%
Contains more Vitamin B2 +185%
Contains more Vitamin B5 +212.8%
Contains more Vitamin B6 +98.4%
Contains more Folate +214.3%
Contains more Vitamin E +65%
Contains more Vitamin B3 +2790.6%
Contains more Vitamin B12 +1476.6%
Contains more Vitamin K +566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
2
:
3
Oysters
Oysters
Contains more Protein +10.2%
Contains more Fats +210.2%
Contains more Carbs +386.6%
Contains more Other +42.1%
Equal in Protein - 11.42
Equal in Water - 78.19
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Oysters
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Contains more Protein +10.2%
Contains more Fats +210.2%
Contains more Carbs +386.6%
Contains more Other +42.1%
Equal in Protein - 11.42
Equal in Water - 78.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
:
1
Oysters
Oysters
Contains more Monounsaturated Fat +705.7%
Contains more Polyunsaturated fat +33.9%
Contains less Saturated Fat -71%
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Oysters
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Contains more Monounsaturated Fat +705.7%
Contains more Polyunsaturated fat +33.9%
Contains less Saturated Fat -71%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Oysters
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg Oysters Opinion
Net carbs 1.12g 5.45g Oysters
Protein 12.58g 11.42g Egg
Fats 10.61g 3.42g Egg
Carbs 1.12g 5.45g Oysters
Calories 155kcal 102kcal Egg
Starch 0.9g Oysters
Sugar 1.12g 1.23g Egg
Calcium 50mg 116mg Oysters
Iron 1.19mg 9.21mg Oysters
Magnesium 10mg 35mg Oysters
Phosphorus 172mg 194mg Oysters
Potassium 126mg 139mg Oysters
Sodium 124mg 166mg Egg
Zinc 1.05mg 78.6mg Oysters
Copper 2mg 5.707mg Oysters
Manganese 0.026mg 0.591mg Oysters
Selenium 30.8µg 39.5µg Oysters
Vitamin A 520IU 88IU Egg
Vitamin A RAE 149µg 26µg Egg
Vitamin E 1.03mg 1.7mg Oysters
Vitamin D 87IU 2IU Egg
Vitamin D 2.2µg 0µg Egg
Vitamin B1 0.066mg 0.036mg Egg
Vitamin B2 0.513mg 0.18mg Egg
Vitamin B3 0.064mg 1.85mg Oysters
Vitamin B5 1.398mg 0.447mg Egg
Vitamin B6 0.121mg 0.061mg Egg
Folate 44µg 14µg Egg
Vitamin B12 1.11µg 17.5µg Oysters
Vitamin K 0.3µg 2µg Oysters
Tryptophan 0.153mg 0.138mg Egg
Threonine 0.604mg 0.046mg Egg
Isoleucine 0.686mg 0.459mg Egg
Leucine 1.075mg 0.716mg Egg
Lysine 0.904mg 0.762mg Egg
Methionine 0.392mg 0.257mg Egg
Phenylalanine 0.668mg 0.413mg Egg
Valine 0.767mg 0.523mg Egg
Histidine 0.298mg 0.22mg Egg
Cholesterol 373mg 79mg Oysters
Trans Fat 0.068g Egg
Saturated Fat 3.267g 0.948g Oysters
Omega-3 - DHA 0.038g 0.271g Oysters
Omega-3 - EPA 0.005g 0.353g Oysters
Omega-3 - DPA 0g 0.02g Oysters
Monounsaturated Fat 4.077g 0.506g Egg
Polyunsaturated fat 1.414g 1.056g Egg
Omega-6 - Eicosadienoic acid 0.007g Oysters
Omega-6 - Linoleic acid 0.061g Oysters
Omega-6 - Gamma-linoleic acid 0.004g Oysters
Omega-3 - ALA 0.163g Oysters
Omega-3 - Eicosatrienoic acid 0.004g Oysters
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Oysters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Oysters
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
45%
Egg
197%
Oysters
Minerals Daily Need Coverage Score
103%
Egg
486%
Oysters

Comparison summary

Which food is lower in Cholesterol?
Oysters
Oysters is lower in Cholesterol (difference - 294mg)
Which food is lower in Saturated Fat?
Oysters
Oysters is lower in Saturated Fat (difference - 2.319g)
Which food is richer in minerals?
Oysters
Oysters is relatively richer in minerals
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 0.11g)
Which food contains less Sodium?
Egg
Egg contains less Sodium (difference - 42mg)
Which food is cheaper?
Egg
Egg is cheaper (difference - $2)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/nutrients
  2. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.