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Oysters vs. Flax — In-Depth Nutrition Comparison

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How are Oysters and Flax different?

  • Oysters is higher in Vitamin B12, Zinc, Copper, and Iron, however, Flax is richer in Vitamin B1, Fiber, Magnesium, Manganese, Phosphorus, and Vitamin B6.
  • Daily need coverage for Vitamin B12 from Oysters is 729% higher.
  • Oysters contains 18 times more Zinc than Flax. While Oysters contains 78.6mg of Zinc, Flax contains only 4.34mg.

Mollusks, oyster, eastern, wild, cooked, moist heat and Seeds, flaxseed are the varieties used in this article.

Infographic

Oysters vs Flax infographic
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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.
:
6
Flax
Contains more Iron +60.7%
Contains more Zinc +1711.1%
Contains more Copper +367.8%
Contains more Selenium +55.5%
Contains more Calcium +119.8%
Contains more Magnesium +1020%
Contains more Phosphorus +230.9%
Contains more Potassium +484.9%
Contains less Sodium -81.9%
Contains more Manganese +320%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 215% 280% 276% 72% 4% 119% 407% 324% 139%
Contains more Iron +60.7%
Contains more Zinc +1711.1%
Contains more Copper +367.8%
Contains more Selenium +55.5%
Contains more Calcium +119.8%
Contains more Magnesium +1020%
Contains more Phosphorus +230.9%
Contains more Potassium +484.9%
Contains less Sodium -81.9%
Contains more Manganese +320%

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.
:
7
Flax
Contains more Vitamin A +∞%
Contains more Vitamin E +448.4%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4466.7%
Contains more Vitamin B3 +66.5%
Contains more Vitamin B5 +120.4%
Contains more Vitamin B6 +675.4%
Contains more Folate +521.4%
Contains more Vitamin K +115%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 7% 0% 2% 411% 38% 58% 60% 110% 66% 0% 11%
Contains more Vitamin A +∞%
Contains more Vitamin E +448.4%
Contains more Vitamin B2 +11.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +4466.7%
Contains more Vitamin B3 +66.5%
Contains more Vitamin B5 +120.4%
Contains more Vitamin B6 +675.4%
Contains more Folate +521.4%
Contains more Vitamin K +115%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
4
Flax
Contains more Water +1023.4%
Contains more Protein +60.2%
Contains more Fats +1132.7%
Contains more Carbs +429.9%
Contains more Other +144.1%
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more Water +1023.4%
Contains more Protein +60.2%
Contains more Fats +1132.7%
Contains more Carbs +429.9%
Contains more Other +144.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Flax
Contains less Saturated Fat -74.1%
Contains more Monounsaturated Fat +1387.5%
Contains more Polyunsaturated fat +2620.6%
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
9% 19% 72%
Saturated Fat: 3.663 g
Monounsaturated Fat: 7.527 g
Polyunsaturated fat: 28.73 g
Contains less Saturated Fat -74.1%
Contains more Monounsaturated Fat +1387.5%
Contains more Polyunsaturated fat +2620.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
:
1
Flax
Contains more Starch +∞%
Contains more Glucose +207.5%
Contains more Sucrose +∞%
42% 58%
Starch: 0.9 g
Sucrose: 0 g
Glucose: 1.23 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
74% 26%
Starch: 0 g
Sucrose: 1.15 g
Glucose: 0.4 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Glucose +207.5%
Contains more Sucrose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oysters Flax Opinion
Net carbs 5.45g 1.58g Oysters
Protein 11.42g 18.29g Flax
Fats 3.42g 42.16g Flax
Carbs 5.45g 28.88g Flax
Calories 102kcal 534kcal Flax
Starch 0.9g Oysters
Sugar 1.23g 1.55g Oysters
Fiber 0g 27.3g Flax
Calcium 116mg 255mg Flax
Iron 9.21mg 5.73mg Oysters
Magnesium 35mg 392mg Flax
Phosphorus 194mg 642mg Flax
Potassium 139mg 813mg Flax
Sodium 166mg 30mg Flax
Zinc 78.6mg 4.34mg Oysters
Copper 5.707mg 1.22mg Oysters
Manganese 0.591mg 2.482mg Flax
Selenium 39.5µg 25.4µg Oysters
Vitamin A 88IU 0IU Oysters
Vitamin A RAE 26µg 0µg Oysters
Vitamin E 1.7mg 0.31mg Oysters
Vitamin D 2IU 0IU Oysters
Vitamin C 0mg 0.6mg Flax
Vitamin B1 0.036mg 1.644mg Flax
Vitamin B2 0.18mg 0.161mg Oysters
Vitamin B3 1.85mg 3.08mg Flax
Vitamin B5 0.447mg 0.985mg Flax
Vitamin B6 0.061mg 0.473mg Flax
Folate 14µg 87µg Flax
Vitamin B12 17.5µg 0µg Oysters
Vitamin K 2µg 4.3µg Flax
Tryptophan 0.138mg 0.297mg Flax
Threonine 0.046mg 0.766mg Flax
Isoleucine 0.459mg 0.896mg Flax
Leucine 0.716mg 1.235mg Flax
Lysine 0.762mg 0.862mg Flax
Methionine 0.257mg 0.37mg Flax
Phenylalanine 0.413mg 0.957mg Flax
Valine 0.523mg 1.072mg Flax
Histidine 0.22mg 0.472mg Flax
Cholesterol 79mg 0mg Flax
Trans Fat 0.068g Flax
Saturated Fat 0.948g 3.663g Oysters
Omega-3 - DHA 0.271g 0g Oysters
Omega-3 - EPA 0.353g 0g Oysters
Omega-3 - DPA 0.02g 0g Oysters
Monounsaturated Fat 0.506g 7.527g Flax
Polyunsaturated fat 1.056g 28.73g Flax
Omega-6 - Eicosadienoic acid 0.007g 0.007g
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
Oysters Flax
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
197%
Oysters
63%
Flax
Minerals Daily Need Coverage Score
486%
Oysters
191%
Flax

Comparison summary

Which food is lower in Sugar?
Oysters
Oysters is lower in Sugar (difference - 0.32g)
Which food is lower in Saturated Fat?
Oysters
Oysters is lower in Saturated Fat (difference - 2.715g)
Which food is lower in glycemic index?
Oysters
Oysters is lower in glycemic index (difference - 0)
Which food contains less Sodium?
Flax
Flax contains less Sodium (difference - 136mg)
Which food is lower in Cholesterol?
Flax
Flax is lower in Cholesterol (difference - 79mg)
Which food is cheaper?
?
The foods are relatively equal in price ($3)
Which food is richer in minerals?
?
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.
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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/nutrients
  2. Flax - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.