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  6. Flatfish vs. Oysters

Flatfish vs. Oysters — In-Depth Nutrition Comparison

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How are Flatfish and Oysters different?

  • Flatfish has more Vitamin D, and Phosphorus, however, Oysters is richer in Zinc, Vitamin B12, Copper, Iron, Manganese, Selenium, Vitamin B2, and Choline.
  • Oysters covers your daily need of Zinc 711% more than Flatfish.
  • Flatfish has 70 times more Vitamin D than Oysters. Flatfish has 139IU of Vitamin D, while Oysters has 2IU.

Fish, flatfish (flounder and sole species), cooked, dry heat and Mollusks, oyster, eastern, wild, cooked, moist heat types were used in this article.

Infographic

Flatfish 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.
Flatfish
Flatfish
2
:
8
Oysters
Oysters
Contains more Phosphorus +59.3%
Contains more Potassium +41.7%
Contains more Calcium +364%
Contains more Iron +3904.3%
Contains more Magnesium +59.1%
Contains less Sodium -54.3%
Contains more Zinc +20053.8%
Contains more Copper +24713%
Contains more Manganese +3376.5%
Contains more Selenium +21.2%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Oysters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Contains more Phosphorus +59.3%
Contains more Potassium +41.7%
Contains more Calcium +364%
Contains more Iron +3904.3%
Contains more Magnesium +59.1%
Contains less Sodium -54.3%
Contains more Zinc +20053.8%
Contains more Copper +24713%
Contains more Manganese +3376.5%
Contains more Selenium +21.2%

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.
Flatfish
Flatfish
2
:
9
Oysters
Oysters
Contains more Vitamin D +∞%
Contains more Vitamin B6 +88.5%
Contains more Vitamin A +137.8%
Contains more Vitamin E +120.8%
Contains more Vitamin B1 +38.5%
Contains more Vitamin B2 +620%
Contains more Vitamin B3 +44.8%
Contains more Vitamin B5 +96.9%
Contains more Folate +133.3%
Contains more Vitamin B12 +1235.9%
Contains more Vitamin K +1900%
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
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 D +∞%
Contains more Vitamin B6 +88.5%
Contains more Vitamin A +137.8%
Contains more Vitamin E +120.8%
Contains more Vitamin B1 +38.5%
Contains more Vitamin B2 +620%
Contains more Vitamin B3 +44.8%
Contains more Vitamin B5 +96.9%
Contains more Folate +133.3%
Contains more Vitamin B12 +1235.9%
Contains more Vitamin K +1900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flatfish
Flatfish
2
:
3
Oysters
Oysters
Contains more Protein +33.5%
Contains more Fats +44.3%
Contains more Carbs +∞%
Contains more Other +18.8%
Equal in Water - 78.19
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 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 Protein +33.5%
Contains more Fats +44.3%
Contains more Carbs +∞%
Contains more Other +18.8%
Equal in Water - 78.19

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flatfish
Flatfish
2
:
1
Oysters
Oysters
Contains less Saturated Fat -42.8%
Contains more Monounsaturated Fat +29.8%
Contains more Polyunsaturated fat +130.1%
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Oysters
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Contains less Saturated Fat -42.8%
Contains more Monounsaturated Fat +29.8%
Contains more Polyunsaturated fat +130.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flatfish Oysters Opinion
Net carbs 0g 5.45g Oysters
Protein 15.24g 11.42g Flatfish
Fats 2.37g 3.42g Oysters
Carbs 0g 5.45g Oysters
Calories 86kcal 102kcal Oysters
Starch 0g 0.9g Oysters
Sugar 0g 1.23g Flatfish
Calcium 25mg 116mg Oysters
Iron 0.23mg 9.21mg Oysters
Magnesium 22mg 35mg Oysters
Phosphorus 309mg 194mg Flatfish
Potassium 197mg 139mg Flatfish
Sodium 363mg 166mg Oysters
Zinc 0.39mg 78.6mg Oysters
Copper 0.023mg 5.707mg Oysters
Manganese 0.017mg 0.591mg Oysters
Selenium 32.6µg 39.5µg Oysters
Vitamin A 37IU 88IU Oysters
Vitamin A RAE 12µg 26µg Oysters
Vitamin E 0.77mg 1.7mg Oysters
Vitamin D 139IU 2IU Flatfish
Vitamin D 3.5µg 0µg Flatfish
Vitamin B1 0.026mg 0.036mg Oysters
Vitamin B2 0.025mg 0.18mg Oysters
Vitamin B3 1.278mg 1.85mg Oysters
Vitamin B5 0.227mg 0.447mg Oysters
Vitamin B6 0.115mg 0.061mg Flatfish
Folate 6µg 14µg Oysters
Vitamin B12 1.31µg 17.5µg Oysters
Vitamin K 0.1µg 2µg Oysters
Tryptophan 0.197mg 0.138mg Flatfish
Threonine 0.719mg 0.046mg Flatfish
Isoleucine 0.754mg 0.459mg Flatfish
Leucine 1.335mg 0.716mg Flatfish
Lysine 1.561mg 0.762mg Flatfish
Methionine 0.56mg 0.257mg Flatfish
Phenylalanine 0.624mg 0.413mg Flatfish
Valine 0.8mg 0.523mg Flatfish
Histidine 0.374mg 0.22mg Flatfish
Cholesterol 56mg 79mg Flatfish
Trans Fat 0.014g 0.068g Flatfish
Saturated Fat 0.542g 0.948g Flatfish
Omega-3 - DHA 0.132g 0.271g Oysters
Omega-3 - EPA 0.168g 0.353g Oysters
Omega-3 - DPA 0.034g 0.02g Flatfish
Monounsaturated Fat 0.657g 0.506g Flatfish
Polyunsaturated fat 0.459g 1.056g Oysters
Omega-6 - Eicosadienoic acid 0.006g 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
Flatfish Oysters
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
31%
Flatfish
197%
Oysters
Minerals Daily Need Coverage Score
43%
Flatfish
486%
Oysters

Comparison summary

Which food is richer in minerals?
Oysters
Oysters is relatively richer in minerals
Which food contains less Sodium?
Oysters
Oysters contains less Sodium (difference - 197mg)
Which food is richer in vitamins?
Oysters
Oysters is relatively richer in vitamins
Which food is lower in Sugar?
Flatfish
Flatfish is lower in Sugar (difference - 1.23g)
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 0.406g)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $3)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.