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Salmon vs Oyster - In-Depth Nutrition Comparison

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The main differences between Salmon and Oyster

  • Salmon is richer in Vitamin B6, Vitamin B3, and Vitamin B5, yet Oyster is richer in Zinc, Vitamin B12, Copper, Iron, Selenium, and Manganese.
  • Daily need coverage for Zinc from Oyster is 786% higher.
  • Salmon contains 13 times more Vitamin B6 than Oyster. Salmon contains 0.818mg of Vitamin B6, while Oyster contains 0.064mg.
  • Salmon contains less Sodium.

Food types used in this article are Fish, salmon, Atlantic, wild, raw and Mollusks, oyster, eastern, cooked, breaded and fried.

Infographic

Salmon vs Oyster 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Salmon
Salmon
3
:
5
Oyster
Oyster
Contains more Phosphorus +25.8%
Contains more Potassium +100.8%
Contains less Sodium -89.4%
Contains more Calcium +416.7%
Contains more Iron +768.8%
Contains more Magnesium +100%
Contains more Zinc +13514.1%
Contains more Copper +1617.6%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Oyster
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 261% 42% 69% 22% 55% 2377% 1432%
Contains more Phosphorus +25.8%
Contains more Potassium +100.8%
Contains less Sodium -89.4%
Contains more Calcium +416.7%
Contains more Iron +768.8%
Contains more Magnesium +100%
Contains more Zinc +13514.1%
Contains more Copper +1617.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Salmon
Salmon
5
:
4
Oyster
Oyster
Contains more Vitamin B1 +50.7%
Contains more Vitamin B2 +88.1%
Contains more Vitamin B3 +376.4%
Contains more Vitamin B5 +516.3%
Contains more Vitamin B6 +1178.1%
Contains more Vitamin A +655%
Contains more Vitamin C +∞%
Contains more Folate +24%
Contains more Vitamin B12 +391.5%
Salmon
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%
Oyster
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 13% 38% 47% 31% 17% 15% 24% 1954% 0%
Contains more Vitamin B1 +50.7%
Contains more Vitamin B2 +88.1%
Contains more Vitamin B3 +376.4%
Contains more Vitamin B5 +516.3%
Contains more Vitamin B6 +1178.1%
Contains more Vitamin A +655%
Contains more Vitamin C +∞%
Contains more Folate +24%
Contains more Vitamin B12 +391.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
3
:
2
Oyster
Oyster
Contains more Protein +126.2%
Contains more Other +130.3%
Contains more Fats +98.4%
Contains more Carbs +∞%
Equal in Water - 64.72
Salmon
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Oyster
9% 13% 12% 65% 2%
Protein: 8.77 g
Fats: 12.58 g
Carbs: 11.62 g
Water: 64.72 g
Other: 2.31 g
Contains more Protein +126.2%
Contains more Other +130.3%
Contains more Fats +98.4%
Contains more Carbs +∞%
Equal in Water - 64.72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
1
:
2
Oyster
Oyster
Contains less Saturated Fat -69.3%
Contains more Monounsaturated Fat +123.6%
Contains more Polyunsaturated fat +30.5%
Salmon
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Oyster
29% 42% 30%
Saturated Fat: 3.197 g
Monounsaturated Fat: 4.702 g
Polyunsaturated fat: 3.313 g
Contains less Saturated Fat -69.3%
Contains more Monounsaturated Fat +123.6%
Contains more Polyunsaturated fat +30.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Salmon Oyster
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Lower in glycemic index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon Oyster Opinion
Net carbs 0g 11.62g Oyster
Protein 19.84g 8.77g Salmon
Fats 6.34g 12.58g Oyster
Carbs 0g 11.62g Oyster
Calories 142kcal 199kcal Oyster
Calcium 12mg 62mg Oyster
Iron 0.8mg 6.95mg Oyster
Magnesium 29mg 58mg Oyster
Phosphorus 200mg 159mg Salmon
Potassium 490mg 244mg Salmon
Sodium 44mg 417mg Salmon
Zinc 0.64mg 87.13mg Oyster
Copper 0.25mg 4.294mg Oyster
Vitamin A 40IU 302IU Oyster
Vitamin A RAE 12µg 90µg Oyster
Vitamin C 0mg 3.8mg Oyster
Vitamin B1 0.226mg 0.15mg Salmon
Vitamin B2 0.38mg 0.202mg Salmon
Vitamin B3 7.86mg 1.65mg Salmon
Vitamin B5 1.664mg 0.27mg Salmon
Vitamin B6 0.818mg 0.064mg Salmon
Folate 25µg 31µg Oyster
Vitamin B12 3.18µg 15.63µg Oyster
Tryptophan 0.222mg 0.105mg Salmon
Threonine 0.87mg 0.365mg Salmon
Isoleucine 0.914mg 0.396mg Salmon
Leucine 1.613mg 0.638mg Salmon
Lysine 1.822mg 0.582mg Salmon
Methionine 0.587mg 0.199mg Salmon
Phenylalanine 0.775mg 0.352mg Salmon
Valine 1.022mg 0.409mg Salmon
Histidine 0.584mg 0.175mg Salmon
Cholesterol 55mg 71mg Salmon
Saturated Fat 0.981g 3.197g Salmon
Omega-3 - DHA 1.115g 0.218g Salmon
Omega-3 - EPA 0.321g 0.202g Salmon
Omega-3 - DPA 0.287g 0.048g Salmon
Monounsaturated Fat 2.103g 4.702g Oyster
Polyunsaturated fat 2.539g 3.313g Oyster

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon Oyster
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 show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
83%
Salmon
179%
Oyster
Minerals Daily Need Coverage Score
36%
Salmon
534%
Oyster

Comparison summary

Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 373mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 16mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 2.216g)
Which food is cheaper?
Oyster
Oyster is cheaper (difference - $10)
Which food is richer in minerals?
Oyster
Oyster is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Oyster - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171979/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.