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Salmon raw vs. Oysters — In-Depth Nutrition Comparison

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A recap on differences between Salmon raw and Oysters

  • Salmon raw is higher in Vitamin B6, Vitamin B3, Vitamin B5, Vitamin B1, and Vitamin B2, yet Oysters is higher in Zinc, Copper, Vitamin B12, Iron, and Manganese.
  • Oysters covers your daily Zinc needs 709% more than Salmon raw.
  • Salmon raw contains 13 times more Vitamin B6 than Oysters. While Salmon raw contains 0.818mg of Vitamin B6, Oysters contains only 0.061mg.

Food varieties used in this article are Fish, salmon, Atlantic, wild, raw and Mollusks, oyster, eastern, wild, cooked, moist heat.

Infographic

Salmon raw 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.
Contains more Potassium +252.5%
Contains less Sodium -73.5%
Contains more Calcium +866.7%
Contains more Iron +1051.3%
Contains more Magnesium +20.7%
Contains more Zinc +12181.3%
Contains more Copper +2182.8%
Contains more Manganese +3593.8%
Equal in Phosphorus - 194
Equal in Selenium - 39.5
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Contains more Potassium +252.5%
Contains less Sodium -73.5%
Contains more Calcium +866.7%
Contains more Iron +1051.3%
Contains more Magnesium +20.7%
Contains more Zinc +12181.3%
Contains more Copper +2182.8%
Contains more Manganese +3593.8%
Equal in Phosphorus - 194
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.
:
Contains more Vitamin B1 +527.8%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B3 +324.9%
Contains more Vitamin B5 +272.3%
Contains more Vitamin B6 +1241%
Contains more Folate +78.6%
Contains more Vitamin A +120%
Contains more Vitamin B12 +450.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
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 +527.8%
Contains more Vitamin B2 +111.1%
Contains more Vitamin B3 +324.9%
Contains more Vitamin B5 +272.3%
Contains more Vitamin B6 +1241%
Contains more Folate +78.6%
Contains more Vitamin A +120%
Contains more Vitamin B12 +450.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +73.7%
Contains more Fats +85.4%
Contains more Other +250%
Contains more Carbs +∞%
Contains more Water +14.1%
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +73.7%
Contains more Fats +85.4%
Contains more Other +250%
Contains more Carbs +∞%
Contains more Water +14.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +315.6%
Contains more Polyunsaturated fat +140.4%
Equal in Saturated Fat - 0.948
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Contains more Monounsaturated Fat +315.6%
Contains more Polyunsaturated fat +140.4%
Equal in Saturated Fat - 0.948

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Oysters Opinion
Net carbs 0g 5.45g Oysters
Protein 19.84g 11.42g Salmon raw
Fats 6.34g 3.42g Salmon raw
Carbs 0g 5.45g Oysters
Calories 142kcal 102kcal Salmon raw
Starch 0.9g Oysters
Sugar 1.23g Salmon raw
Calcium 12mg 116mg Oysters
Iron 0.8mg 9.21mg Oysters
Magnesium 29mg 35mg Oysters
Phosphorus 200mg 194mg Salmon raw
Potassium 490mg 139mg Salmon raw
Sodium 44mg 166mg Salmon raw
Zinc 0.64mg 78.6mg Oysters
Copper 0.25mg 5.707mg Oysters
Manganese 0.016mg 0.591mg Oysters
Selenium 36.5µg 39.5µg Oysters
Vitamin A 40IU 88IU Oysters
Vitamin A RAE 12µg 26µg Oysters
Vitamin E 1.7mg Oysters
Vitamin D 2IU Oysters
Vitamin B1 0.226mg 0.036mg Salmon raw
Vitamin B2 0.38mg 0.18mg Salmon raw
Vitamin B3 7.86mg 1.85mg Salmon raw
Vitamin B5 1.664mg 0.447mg Salmon raw
Vitamin B6 0.818mg 0.061mg Salmon raw
Folate 25µg 14µg Salmon raw
Vitamin B12 3.18µg 17.5µg Oysters
Vitamin K 2µg Oysters
Tryptophan 0.222mg 0.138mg Salmon raw
Threonine 0.87mg 0.046mg Salmon raw
Isoleucine 0.914mg 0.459mg Salmon raw
Leucine 1.613mg 0.716mg Salmon raw
Lysine 1.822mg 0.762mg Salmon raw
Methionine 0.587mg 0.257mg Salmon raw
Phenylalanine 0.775mg 0.413mg Salmon raw
Valine 1.022mg 0.523mg Salmon raw
Histidine 0.584mg 0.22mg Salmon raw
Cholesterol 55mg 79mg Salmon raw
Trans Fat 0.068g Salmon raw
Saturated Fat 0.981g 0.948g Oysters
Omega-3 - DHA 1.115g 0.271g Salmon raw
Omega-3 - EPA 0.321g 0.353g Oysters
Omega-3 - DPA 0.287g 0.02g Salmon raw
Monounsaturated Fat 2.103g 0.506g Salmon raw
Polyunsaturated fat 2.539g 1.056g Salmon raw
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 raw Oysters
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
83%
Salmon raw
197%
Oysters
Minerals Daily Need Coverage Score
49%
Salmon raw
486%
Oysters

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 122mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 24mg)
Which food is lower in Saturated Fat?
Oysters
Oysters is lower in Saturated Fat (difference - 0.033g)
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)
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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.