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Oysters vs. Cod — In-Depth Nutrition Comparison

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A recap on differences between oysters and cod

  • Oysters is higher in zinc, vitamin B12, copper, iron, manganese, calcium, choline, and phosphorus, yet cod is higher in vitamin B6.
  • Oysters covers your daily zinc needs 709% more than cod.
  • Oysters contains 159 times more copper than cod. While oysters contains 5.707mg of copper, cod contains only 0.036mg.
  • The amount of cholesterol in cod is lower.

Food varieties used in this article are Mollusks, oyster, eastern, wild, cooked, moist heat and Fish, cod, Atlantic, cooked, dry heat.

Infographic

Oysters vs Cod 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%
Cod
Cod
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 30% 4.2% 22% 18% 12% 16% 59% 10% 2.6% 205%
Contains more CalciumCalcium +728.6%
Contains more IronIron +1779.6%
Contains more CopperCopper +15752.8%
Contains more ZincZinc +13451.7%
Contains more PhosphorusPhosphorus +40.6%
Contains more ManganeseManganese +2855%
Contains more MagnesiumMagnesium +20%
Contains more PotassiumPotassium +75.5%
Contains less SodiumSodium -53%
~equal in Selenium ~37.6µg

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%
Cod
Cod
5
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 3.3% 4.7% 16% 18% 22% 18% 47% 11% 65% 131% 0.25% 6% 46%
Contains more Vitamin AVitamin A +85.7%
Contains more Vitamin EVitamin E +109.9%
Contains more Vitamin B2Vitamin B2 +127.8%
Contains more Vitamin B5Vitamin B5 +148.3%
Contains more Vitamin B12Vitamin B12 +1566.7%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +75%
Contains more CholineCholine +55.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +144.4%
Contains more Vitamin B3Vitamin B3 +35.8%
Contains more Vitamin B6Vitamin B6 +363.9%

All nutrients comparison - raw data values

Nutrient Oysters Cod DV% diff.
Zinc 78.6mg 0.58mg 709%
Vitamin B12 17.5µg 1.05µg 685%
Copper 5.707mg 0.036mg 630%
Iron 9.21mg 0.49mg 109%
Manganese 0.591mg 0.02mg 25%
Protein 11.42g 22.83g 23%
Vitamin B6 0.061mg 0.283mg 17%
Calcium 116mg 14mg 10%
Vitamin B2 0.18mg 0.079mg 8%
Cholesterol 79mg 55mg 8%
Choline 130mg 83.7mg 8%
Phosphorus 194mg 138mg 8%
Vitamin E 1.7mg 0.81mg 6%
Vitamin D 2IU 46IU 6%
Vitamin D 0µg 1.2µg 6%
Vitamin B5 0.447mg 0.18mg 5%
Polyunsaturated fat 1.056g 0.292g 5%
Vitamin B3 1.85mg 2.513mg 4%
Vitamin B1 0.036mg 0.088mg 4%
Saturated fat 0.948g 0.168g 4%
Fats 3.42g 0.86g 4%
Sodium 166mg 78mg 4%
Selenium 39.5µg 37.6µg 3%
Potassium 139mg 244mg 3%
Magnesium 35mg 42mg 2%
Carbs 5.45g 0g 2%
Vitamin K 2µg 0.1µg 2%
Folate 14µg 8µg 2%
Vitamin A 26µg 14µg 1%
Monounsaturated fat 0.506g 0.124g 1%
Vitamin C 0mg 1mg 1%
Calories 102kcal 105kcal 0%
Net carbs 5.45g 0g N/A
Sugar 1.23g 0g N/A
Starch 0.9g 0%
Trans fat 0.068g N/A
Tryptophan 0.138mg 0.256mg 0%
Threonine 0.046mg 1.001mg 0%
Isoleucine 0.459mg 1.052mg 0%
Leucine 0.716mg 1.856mg 0%
Lysine 0.762mg 2.097mg 0%
Methionine 0.257mg 0.676mg 0%
Phenylalanine 0.413mg 0.891mg 0%
Valine 0.523mg 1.176mg 0%
Histidine 0.22mg 0.672mg 0%
Omega-3 - EPA 0.353g 0.004g N/A
Omega-3 - DHA 0.271g 0.154g N/A
Omega-3 - ALA 0.163g N/A
Omega-3 - DPA 0.02g 0.013g 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
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Cod
Cod
1
23% 76%
Protein: 22.83 g
Fats: 0.86 g
Carbs: 0 g
Water: 75.92 g
Other: 0.39 g
Contains more FatsFats +297.7%
Contains more CarbsCarbs +∞%
Contains more OtherOther +289.7%
Contains more ProteinProtein +99.9%
~equal in Water ~75.92g

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
Cod
Cod
1
29% 21% 50%
Saturated fat: Sat. Fat 0.168 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.292 g
Contains more Mono. FatMonounsaturated fat +308.1%
Contains more Poly. FatPolyunsaturated fat +261.6%
Contains less Sat. FatSaturated fat -82.3%

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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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171956/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.