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  6. Salmon raw vs. Oysters

Salmon raw vs. Oysters — In-Depth Nutrition Comparison

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A recap on the 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 35% 12% 345% 1902% 2144% 83% 22% 77% 215%
Contains more PotassiumPotassium +252.5%
Contains less SodiumSodium -73.5%
Contains more MagnesiumMagnesium +20.7%
Contains more CalciumCalcium +866.7%
Contains more IronIron +1051.3%
Contains more CopperCopper +2182.8%
Contains more ZincZinc +12181.3%
Contains more ManganeseManganese +3593.8%
~equal in Phosphorus ~194mg
~equal in Selenium ~39.5µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8.7% 34% 0% 9% 42% 35% 27% 14% 2188% 5% 11% 71%
Contains more Vitamin B1Vitamin B1 +527.8%
Contains more Vitamin B2Vitamin B2 +111.1%
Contains more Vitamin B3Vitamin B3 +324.9%
Contains more Vitamin B5Vitamin B5 +272.3%
Contains more Vitamin B6Vitamin B6 +1241%
Contains more FolateFolate +78.6%
Contains more Vitamin AVitamin A +116.7%
Contains more Vitamin B12Vitamin B12 +450.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Oysters DV% diff.
Zinc 0.64mg 78.6mg 709%
Copper 0.25mg 5.707mg 606%
Vitamin B12 3.18µg 17.5µg 597%
Iron 0.8mg 9.21mg 105%
Vitamin B6 0.818mg 0.061mg 58%
Vitamin B3 7.86mg 1.85mg 38%
Manganese 0.016mg 0.591mg 25%
Vitamin B5 1.664mg 0.447mg 24%
Choline 130mg 24%
Protein 19.84g 11.42g 17%
Vitamin B1 0.226mg 0.036mg 16%
Vitamin B2 0.38mg 0.18mg 15%
Vitamin E 1.7mg 11%
Potassium 490mg 139mg 10%
Calcium 12mg 116mg 10%
Polyunsaturated fat 2.539g 1.056g 10%
Cholesterol 55mg 79mg 8%
Sodium 44mg 166mg 5%
Selenium 36.5µg 39.5µg 5%
Monounsaturated fat 2.103g 0.506g 4%
Fats 6.34g 3.42g 4%
Folate 25µg 14µg 3%
Vitamin K 2µg 2%
Calories 142kcal 102kcal 2%
Carbs 0g 5.45g 2%
Vitamin A 12µg 26µg 2%
Phosphorus 200mg 194mg 1%
Magnesium 29mg 35mg 1%
Net carbs 0g 5.45g N/A
Vitamin D 2IU 0%
Sugar 1.23g N/A
Starch 0.9g 0%
Trans fat 0.068g N/A
Saturated fat 0.981g 0.948g 0%
Tryptophan 0.222mg 0.138mg 0%
Threonine 0.87mg 0.046mg 0%
Isoleucine 0.914mg 0.459mg 0%
Leucine 1.613mg 0.716mg 0%
Lysine 1.822mg 0.762mg 0%
Methionine 0.587mg 0.257mg 0%
Phenylalanine 0.775mg 0.413mg 0%
Valine 1.022mg 0.523mg 0%
Histidine 0.584mg 0.22mg 0%
Omega-3 - EPA 0.321g 0.353g N/A
Omega-3 - DHA 1.115g 0.271g N/A
Omega-3 - ALA 0.163g N/A
Omega-3 - DPA 0.287g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.004g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.007g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.061g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +73.7%
Contains more FatsFats +85.4%
Contains more OtherOther +250%
Contains more CarbsCarbs +∞%
Contains more WaterWater +14.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
38% 20% 42%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.506 g
Polyunsaturated fat: Poly. Fat 1.056 g
Contains more Mono. FatMonounsaturated fat +315.6%
Contains more Poly. FatPolyunsaturated fat +140.4%
~equal in Saturated fat ~0.948g

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.