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Oysters vs. Catfish — In-Depth Nutrition Comparison

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The main differences between oysters and catfish

  • Oysters is richer in zinc, copper, vitamin B12, iron, selenium, manganese, calcium, and choline, yet catfish are richer in vitamin B6 and phosphorus.
  • Daily need coverage for zinc for oysters is 709% higher.
  • Oysters contains 146 times more copper than catfish. Oysters contains 5.707mg of copper, while catfish contain 0.039mg.

Food types used in this article are Mollusks, oyster, eastern, wild, cooked, moist heat and Fish, catfish, channel, farmed, cooked, dry heat.

Infographic

Oysters vs Catfish 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 25% 35% 12% 345% 1902% 2144% 83% 22% 77% 215%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 2.7% 32% 11% 13% 16% 106% 16% 2.3% 54%
Contains more MagnesiumMagnesium +52.2%
Contains more CalciumCalcium +1188.9%
Contains more IronIron +3189.3%
Contains more CopperCopper +14533.3%
Contains more ZincZinc +13451.7%
Contains more ManganeseManganese +3183.3%
Contains more SeleniumSelenium +299%
Contains more PotassiumPotassium +163.3%
Contains more PhosphorusPhosphorus +27.3%
Contains less SodiumSodium -28.3%

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% 8.7% 34% 0% 9% 42% 35% 27% 14% 2188% 5% 11% 71%
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% 0.33% 19% 4.5% 6% 23% 48% 49% 41% 348% 6.3% 9% 43%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin EVitamin E +75.3%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B12Vitamin B12 +529.5%
Contains more FolateFolate +16.7%
Contains more CholineCholine +65.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +37.7%
Contains more Vitamin B5Vitamin B5 +81.4%
Contains more Vitamin B6Vitamin B6 +190.2%
Contains more Vitamin KVitamin K +25%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Oysters Catfish DV% diff.
Zinc 78.6mg 0.58mg 709%
Copper 5.707mg 0.039mg 630%
Vitamin B12 17.5µg 2.78µg 613%
Iron 9.21mg 0.28mg 112%
Selenium 39.5µg 9.9µg 54%
Manganese 0.591mg 0.018mg 25%
Protein 11.42g 18.44g 14%
Calcium 116mg 9mg 11%
Vitamin B6 0.061mg 0.177mg 9%
Choline 130mg 78.7mg 9%
Phosphorus 194mg 247mg 8%
Potassium 139mg 366mg 7%
Monounsaturated fat 0.506g 3.115g 7%
Vitamin B5 0.447mg 0.811mg 7%
Vitamin B2 0.18mg 0.1mg 6%
Fats 3.42g 7.19g 6%
Vitamin E 1.7mg 0.97mg 5%
Cholesterol 79mg 66mg 4%
Vitamin B3 1.85mg 2.548mg 4%
Magnesium 35mg 23mg 3%
Saturated fat 0.948g 1.586g 3%
Vitamin A 26µg 1µg 3%
Polyunsaturated fat 1.056g 1.354g 2%
Calories 102kcal 144kcal 2%
Vitamin D 0µg 0.3µg 2%
Sodium 166mg 119mg 2%
Carbs 5.45g 0g 2%
Vitamin B1 0.036mg 0.024mg 1%
Folate 14µg 12µg 1%
Vitamin D 2IU 10IU 1%
Net carbs 5.45g 0g N/A
Sugar 1.23g 0g N/A
Starch 0.9g 0g 0%
Vitamin K 2µg 2.5µg 0%
Trans fat 0.068g 0.063g N/A
Tryptophan 0.138mg 0.22mg 0%
Threonine 0.046mg 0.833mg 0%
Isoleucine 0.459mg 0.82mg 0%
Leucine 0.716mg 1.396mg 0%
Lysine 0.762mg 1.677mg 0%
Methionine 0.257mg 0.539mg 0%
Phenylalanine 0.413mg 0.735mg 0%
Valine 0.523mg 0.894mg 0%
Histidine 0.22mg 0.404mg 0%
Omega-3 - EPA 0.353g 0.02g N/A
Omega-3 - DHA 0.271g 0.069g N/A
Omega-3 - ALA 0.163g N/A
Omega-3 - DPA 0.02g 0.018g 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 0.049g N/A
Omega-6 - Linoleic acid 0.061g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
18% 7% 75%
Protein: 18.44 g
Fats: 7.19 g
Carbs: 0 g
Water: 74.65 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-642.9%
Contains more ProteinProtein +61.5%
Contains more FatsFats +110.2%
~equal in Water ~74.65g

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 20% 42%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.506 g
Polyunsaturated fat: Poly. Fat 1.056 g
26% 51% 22%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 3.115 g
Polyunsaturated fat: Poly. Fat 1.354 g
Contains less Sat. FatSaturated fat -40.2%
Contains more Mono. FatMonounsaturated fat +515.6%
Contains more Poly. FatPolyunsaturated fat +28.2%

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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. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/nutrients
  2. Catfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175166/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.