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Salmon vs. Oysters — In-Depth Nutrition Comparison

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What are the main differences between salmon and oysters?

  • Salmon is richer in vitamin D, vitamin B6, vitamin B3, vitamin B1, and vitamin B5, while oysters is higher in zinc, copper, vitamin B1,2, iron, and manganese.
  • Oysters's daily need coverage for zinc is 711% higher.
  • Oysters has 263 times less vitamin D than salmon. Salmon has 526IU of vitamin D, while oysters has 2IU.

We used Fish, salmon, Atlantic, farmed, cooked, dry heat and Mollusks, oyster, eastern, wild, cooked, moist heat types in this comparison.

Infographic

Salmon vs Oysters 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.
Salmon
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 4.5% 34% 13% 16% 12% 108% 8% 2.1% 226%
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 +176.3%
Contains more PhosphorusPhosphorus +29.9%
Contains less SodiumSodium -63.3%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +673.3%
Contains more IronIron +2608.8%
Contains more CopperCopper +11546.9%
Contains more ZincZinc +18179.1%
Contains more ManganeseManganese +3593.8%
~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.
Salmon
8
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 12% 23% 23% 197% 85% 31% 151% 89% 149% 350% 0.25% 26% 49%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +165.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +844.4%
Contains more Vitamin B3Vitamin B3 +334.9%
Contains more Vitamin B5Vitamin B5 +230%
Contains more Vitamin B6Vitamin B6 +960.7%
Contains more FolateFolate +142.9%
Contains more Vitamin EVitamin E +49.1%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B12Vitamin B12 +525%
Contains more Vitamin KVitamin K +1900%
Contains more CholineCholine +43.6%

All nutrients comparison - raw data values

Nutrient Salmon Oysters DV% diff.
Zinc 0.43mg 78.6mg 711%
Copper 0.049mg 5.707mg 629%
Vitamin B12 2.8µg 17.5µg 613%
Iron 0.34mg 9.21mg 111%
Vitamin D 13.1µg 0µg 66%
Vitamin D 526IU 2IU 66%
Vitamin B6 0.647mg 0.061mg 45%
Vitamin B3 8.045mg 1.85mg 39%
Manganese 0.016mg 0.591mg 25%
Vitamin B1 0.34mg 0.036mg 25%
Polyunsaturated fat 4.553g 1.056g 23%
Protein 22.1g 11.42g 21%
Vitamin B5 1.475mg 0.447mg 21%
Fats 12.35g 3.42g 14%
Calcium 15mg 116mg 10%
Monounsaturated fat 4.181g 0.506g 9%
Phosphorus 252mg 194mg 8%
Choline 90.5mg 130mg 7%
Saturated fat 2.397g 0.948g 7%
Potassium 384mg 139mg 7%
Folate 34µg 14µg 5%
Calories 206kcal 102kcal 5%
Vitamin A 69µg 26µg 5%
Sodium 61mg 166mg 5%
Cholesterol 63mg 79mg 5%
Vitamin E 1.14mg 1.7mg 4%
Vitamin C 3.7mg 0mg 4%
Selenium 41.4µg 39.5µg 3%
Vitamin B2 0.135mg 0.18mg 3%
Vitamin K 0.1µg 2µg 2%
Carbs 0g 5.45g 2%
Magnesium 30mg 35mg 1%
Net carbs 0g 5.45g N/A
Sugar 0g 1.23g N/A
Starch 0.9g 0%
Trans fat 0.068g N/A
Tryptophan 0.248mg 0.138mg 0%
Threonine 0.969mg 0.046mg 0%
Isoleucine 1.018mg 0.459mg 0%
Leucine 1.796mg 0.716mg 0%
Lysine 2.03mg 0.762mg 0%
Methionine 0.654mg 0.257mg 0%
Phenylalanine 0.863mg 0.413mg 0%
Valine 1.139mg 0.523mg 0%
Histidine 0.651mg 0.22mg 0%
Omega-3 - EPA 0.69g 0.353g N/A
Omega-3 - DHA 1.457g 0.271g N/A
Omega-3 - ALA 0.163g N/A
Omega-3 - DPA 0.17g 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
Salmon
2
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 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 +93.5%
Contains more FatsFats +261.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.8%
Contains more OtherOther +90%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
2
22% 38% 41%
Saturated fat: Sat. Fat 2.397 g
Monounsaturated fat: Mono. Fat 4.181 g
Polyunsaturated fat: Poly. Fat 4.553 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 +726.3%
Contains more Poly. FatPolyunsaturated fat +331.2%
Contains less Sat. FatSaturated fat -60.5%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.