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Oyster vs Salmon - In-Depth Nutrition Comparison

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The main differences between Oyster and Salmon

  • Oyster is richer in Zinc, Vitamin B12, Copper, Iron, Selenium, and Manganese, yet Salmon is richer in Vitamin B6, Vitamin B3, and Vitamin B5.
  • Daily need coverage for Zinc from Oyster is 786% higher.
  • Oyster contains 31 times more Manganese than Salmon. Oyster contains 0.49mg of Manganese, while Salmon contains 0.016mg.
  • Salmon contains less Sodium.

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

Infographic

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

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
Oyster
4
:
5
Salmon
Contains more Vitamin C +∞%
Contains more Vitamin A +655%
Contains more Vitamin B12 +391.5%
Contains more Folate +24%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 13% 19% 0% 0% 38% 47% 31% 17% 15% 1954% 0% 24%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 0% 0% 57% 88% 148% 100% 189% 398% 0% 19%
Contains more Vitamin C +∞%
Contains more Vitamin A +655%
Contains more Vitamin B12 +391.5%
Contains more Folate +24%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
179
Oyster
83
Salmon
Mineral Summary Score
534
Oyster
36
Salmon

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
53%
Oyster
119%
Salmon
Carbohydrates
12%
Oyster
0%
Salmon
Fats
58%
Oyster
29%
Salmon

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.
Oyster Salmon
Lower in Cholesterol ok
Lower in Sodium 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oyster Salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 16mg)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 373mg)
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.

All nutrients comparison - raw data values

Nutrient Oyster Salmon Opinion
Calories 199 142 Oyster
Protein 8.77 19.84 Salmon
Fats 12.58 6.34 Oyster
Vitamin C 3.8 0 Oyster
Carbs 11.62 0 Oyster
Cholesterol 71 55 Salmon
Vitamin D
Iron 6.95 0.8 Oyster
Calcium 62 12 Oyster
Potassium 244 490 Salmon
Magnesium 58 29 Oyster
Sugar
Fiber 0 Salmon
Copper 4.294 0.25 Oyster
Zinc 87.13 0.64 Oyster
Starch
Phosphorus 159 200 Salmon
Sodium 417 44 Salmon
Vitamin A 302 40 Oyster
Vitamin E
Vitamin D
Vitamin B1 0.15 0.226 Salmon
Vitamin B2 0.202 0.38 Salmon
Vitamin B3 1.65 7.86 Salmon
Vitamin B5 0.27 1.664 Salmon
Vitamin B6 0.064 0.818 Salmon
Vitamin B12 15.63 3.18 Oyster
Vitamin K
Folate 31 25 Oyster
Trans Fat
Saturated Fat 3.197 0.981 Salmon
Monounsaturated Fat 4.702 2.103 Oyster
Polyunsaturated fat 3.313 2.539 Oyster
Tryptophan 0.105 0.222 Salmon
Threonine 0.365 0.87 Salmon
Isoleucine 0.396 0.914 Salmon
Leucine 0.638 1.613 Salmon
Lysine 0.582 1.822 Salmon
Methionine 0.199 0.587 Salmon
Phenylalanine 0.352 0.775 Salmon
Valine 0.409 1.022 Salmon
Histidine 0.175 0.584 Salmon
Fructose

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