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Salmon vs. Oysters — In-Depth Nutrition Comparison

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What are the main differences between Salmon and Oysters?

  • Salmon is richer in Vitamin D, Vitamin B6, Vitamin B3, Vitamin B1, and Vitamin B5, while Oysters is higher in Zinc, Copper, Vitamin B12, Iron, and Manganese.
  • Oysters's daily need coverage for Zinc is 711% higher.
  • Oysters has 263 times less Vitamin D than Salmon. Salmon has 526IU of Vitamin D, while Oysters has 2IU.

We used Fish, salmon, Atlantic, farmed, cooked, dry heat and Mollusks, oyster, eastern, wild, cooked, moist heat types in this comparison.

Infographic

Salmon 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.
Salmon
4
:
Contains more Phosphorus +29.9%
Contains more Potassium +176.3%
Contains less Sodium -63.3%
Contains more Calcium +673.3%
Contains more Iron +2608.8%
Contains more Magnesium +16.7%
Contains more Zinc +18179.1%
Contains more Copper +11546.9%
Contains more Manganese +3593.8%
Equal in Selenium - 39.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Contains more Phosphorus +29.9%
Contains more Potassium +176.3%
Contains less Sodium -63.3%
Contains more Calcium +673.3%
Contains more Iron +2608.8%
Contains more Magnesium +16.7%
Contains more Zinc +18179.1%
Contains more Copper +11546.9%
Contains more Manganese +3593.8%
Equal in Selenium - 39.5

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.
Salmon
8
:
Contains more Vitamin A +161.4%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +844.4%
Contains more Vitamin B3 +334.9%
Contains more Vitamin B5 +230%
Contains more Vitamin B6 +960.7%
Contains more Folate +142.9%
Contains more Vitamin E +49.1%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B12 +525%
Contains more Vitamin K +1900%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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 +161.4%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +844.4%
Contains more Vitamin B3 +334.9%
Contains more Vitamin B5 +230%
Contains more Vitamin B6 +960.7%
Contains more Folate +142.9%
Contains more Vitamin E +49.1%
Contains more Vitamin B2 +33.3%
Contains more Vitamin B12 +525%
Contains more Vitamin K +1900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
2
:
Contains more Protein +93.5%
Contains more Fats +261.1%
Contains more Carbs +∞%
Contains more Water +20.8%
Contains more Other +90%
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
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 +93.5%
Contains more Fats +261.1%
Contains more Carbs +∞%
Contains more Water +20.8%
Contains more Other +90%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
2
:
Contains more Monounsaturated Fat +726.3%
Contains more Polyunsaturated fat +331.2%
Contains less Saturated Fat -60.5%
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Contains more Monounsaturated Fat +726.3%
Contains more Polyunsaturated fat +331.2%
Contains less Saturated Fat -60.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon Oysters Opinion
Net carbs 0g 5.45g Oysters
Protein 22.1g 11.42g Salmon
Fats 12.35g 3.42g Salmon
Carbs 0g 5.45g Oysters
Calories 206kcal 102kcal Salmon
Starch 0.9g Oysters
Sugar 0g 1.23g Salmon
Calcium 15mg 116mg Oysters
Iron 0.34mg 9.21mg Oysters
Magnesium 30mg 35mg Oysters
Phosphorus 252mg 194mg Salmon
Potassium 384mg 139mg Salmon
Sodium 61mg 166mg Salmon
Zinc 0.43mg 78.6mg Oysters
Copper 0.049mg 5.707mg Oysters
Manganese 0.016mg 0.591mg Oysters
Selenium 41.4µg 39.5µg Salmon
Vitamin A 230IU 88IU Salmon
Vitamin A RAE 69µg 26µg Salmon
Vitamin E 1.14mg 1.7mg Oysters
Vitamin D 526IU 2IU Salmon
Vitamin D 13.1µg 0µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.036mg Salmon
Vitamin B2 0.135mg 0.18mg Oysters
Vitamin B3 8.045mg 1.85mg Salmon
Vitamin B5 1.475mg 0.447mg Salmon
Vitamin B6 0.647mg 0.061mg Salmon
Folate 34µg 14µg Salmon
Vitamin B12 2.8µg 17.5µg Oysters
Vitamin K 0.1µg 2µg Oysters
Tryptophan 0.248mg 0.138mg Salmon
Threonine 0.969mg 0.046mg Salmon
Isoleucine 1.018mg 0.459mg Salmon
Leucine 1.796mg 0.716mg Salmon
Lysine 2.03mg 0.762mg Salmon
Methionine 0.654mg 0.257mg Salmon
Phenylalanine 0.863mg 0.413mg Salmon
Valine 1.139mg 0.523mg Salmon
Histidine 0.651mg 0.22mg Salmon
Cholesterol 63mg 79mg Salmon
Trans Fat 0.068g Salmon
Saturated Fat 2.397g 0.948g Oysters
Omega-3 - DHA 1.457g 0.271g Salmon
Omega-3 - EPA 0.69g 0.353g Salmon
Omega-3 - DPA 0.17g 0.02g Salmon
Monounsaturated Fat 4.181g 0.506g Salmon
Polyunsaturated fat 4.553g 1.056g Salmon
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
Salmon 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
110%
Salmon
197%
Oysters
Minerals Daily Need Coverage Score
44%
Salmon
486%
Oysters

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 105mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 16mg)
Which food is richer in vitamins?
Salmon
Salmon is relatively richer in vitamins
Which food is lower in Saturated Fat?
Oysters
Oysters is lower in Saturated Fat (difference - 1.449g)
Which food is cheaper?
Oysters
Oysters is cheaper (difference - $10)
Which food is richer in minerals?
Oysters
Oysters is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.