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  6. Rice vs. Oysters

Rice vs. Oysters — In-Depth Nutrition Comparison

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The main differences between Rice and Oysters

  • Oysters is richer than Rice in Vitamin B12, Zinc, Copper, Iron, Selenium, Choline, Phosphorus, Vitamin B2, and Vitamin E .
  • Daily need coverage for Vitamin B12 from Oysters is 729% higher.

Food types used in this article are Rice, white, long-grain, regular, enriched, cooked and Mollusks, oyster, eastern, wild, cooked, moist heat.

Infographic

Rice 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.
Rice
Rice
1
:
9
Oysters
Oysters
Contains less Sodium -99.4%
Contains more Calcium +1060%
Contains more Iron +667.5%
Contains more Magnesium +191.7%
Contains more Phosphorus +351.2%
Contains more Potassium +297.1%
Contains more Zinc +15940.8%
Contains more Copper +8171%
Contains more Manganese +25.2%
Contains more Selenium +426.7%
Rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 45% 9% 19% 4% 1% 14% 24% 62% 41%
Oysters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Contains less Sodium -99.4%
Contains more Calcium +1060%
Contains more Iron +667.5%
Contains more Magnesium +191.7%
Contains more Phosphorus +351.2%
Contains more Potassium +297.1%
Contains more Zinc +15940.8%
Contains more Copper +8171%
Contains more Manganese +25.2%
Contains more Selenium +426.7%

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.
Rice
Rice
3
:
7
Oysters
Oysters
Contains more Vitamin B1 +352.8%
Contains more Vitamin B6 +52.5%
Contains more Folate +314.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +4150%
Contains more Vitamin B2 +1284.6%
Contains more Vitamin B3 +25.3%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 0% 41% 3% 28% 24% 22% 44% 0% 0%
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 B1 +352.8%
Contains more Vitamin B6 +52.5%
Contains more Folate +314.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +4150%
Contains more Vitamin B2 +1284.6%
Contains more Vitamin B3 +25.3%
Contains more Vitamin B5 +14.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
:
4
Oysters
Oysters
Contains more Carbs +416.9%
Contains more Protein +324.5%
Contains more Fats +1121.4%
Contains more Water +14.2%
Contains more Other +261.9%
Rice
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 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 Carbs +416.9%
Contains more Protein +324.5%
Contains more Fats +1121.4%
Contains more Water +14.2%
Contains more Other +261.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
:
2
Oysters
Oysters
Contains less Saturated Fat -91.9%
Contains more Monounsaturated Fat +475%
Contains more Polyunsaturated fat +1289.5%
Rice
32% 37% 32%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.076 g
Oysters
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Contains less Saturated Fat -91.9%
Contains more Monounsaturated Fat +475%
Contains more Polyunsaturated fat +1289.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Rice Oysters Opinion
Net carbs 27.77g 5.45g Rice
Protein 2.69g 11.42g Oysters
Fats 0.28g 3.42g Oysters
Carbs 28.17g 5.45g Rice
Calories 130kcal 102kcal Rice
Starch 0.9g Oysters
Sugar 0.05g 1.23g Rice
Fiber 0.4g 0g Rice
Calcium 10mg 116mg Oysters
Iron 1.2mg 9.21mg Oysters
Magnesium 12mg 35mg Oysters
Phosphorus 43mg 194mg Oysters
Potassium 35mg 139mg Oysters
Sodium 1mg 166mg Rice
Zinc 0.49mg 78.6mg Oysters
Copper 0.069mg 5.707mg Oysters
Manganese 0.472mg 0.591mg Oysters
Selenium 7.5µg 39.5µg Oysters
Vitamin A 0IU 88IU Oysters
Vitamin A RAE 0µg 26µg Oysters
Vitamin E 0.04mg 1.7mg Oysters
Vitamin D 0IU 2IU Oysters
Vitamin B1 0.163mg 0.036mg Rice
Vitamin B2 0.013mg 0.18mg Oysters
Vitamin B3 1.476mg 1.85mg Oysters
Vitamin B5 0.39mg 0.447mg Oysters
Vitamin B6 0.093mg 0.061mg Rice
Folate 58µg 14µg Rice
Vitamin B12 0µg 17.5µg Oysters
Vitamin K 0µg 2µg Oysters
Tryptophan 0.031mg 0.138mg Oysters
Threonine 0.096mg 0.046mg Rice
Isoleucine 0.116mg 0.459mg Oysters
Leucine 0.222mg 0.716mg Oysters
Lysine 0.097mg 0.762mg Oysters
Methionine 0.063mg 0.257mg Oysters
Phenylalanine 0.144mg 0.413mg Oysters
Valine 0.164mg 0.523mg Oysters
Histidine 0.063mg 0.22mg Oysters
Cholesterol 0mg 79mg Rice
Trans Fat 0.068g Rice
Saturated Fat 0.077g 0.948g Rice
Omega-3 - DHA 0g 0.271g Oysters
Omega-3 - EPA 0g 0.353g Oysters
Omega-3 - DPA 0g 0.02g Oysters
Monounsaturated Fat 0.088g 0.506g Oysters
Polyunsaturated fat 0.076g 1.056g Oysters
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
Rice Oysters
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
13%
Rice
197%
Oysters
Minerals Daily Need Coverage Score
22%
Rice
486%
Oysters

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 165mg)
Which food is lower in Cholesterol?
Rice
Rice is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.871g)
Which food is cheaper?
Rice
Rice is cheaper (difference - $2)
Which food is lower in glycemic index?
Oysters
Oysters is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Oysters
Oysters is relatively richer in minerals
Which food is richer in vitamins?
Oysters
Oysters is relatively richer in vitamins

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.