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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Oyster
5
:
3
Salmon
Contains more Calcium +416.7%
Contains more Iron +768.8%
Contains more Magnesium +100%
Contains more Zinc +13514.1%
Contains more Copper +1617.6%
Contains more Phosphorus +25.8%
Contains more Potassium +100.8%
Contains less Sodium -89.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 19% 261% 42% 69% 22% 55% 2377% 1432%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Contains more Calcium +416.7%
Contains more Iron +768.8%
Contains more Magnesium +100%
Contains more Zinc +13514.1%
Contains more Copper +1617.6%
Contains more Phosphorus +25.8%
Contains more Potassium +100.8%
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 A +655%
Contains more Vitamin C +∞%
Contains more Folate +24%
Contains more Vitamin B12 +391.5%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 19% 0% 0% 13% 38% 47% 31% 17% 15% 24% 1954% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Contains more Vitamin A +655%
Contains more Vitamin C +∞%
Contains more Folate +24%
Contains more Vitamin B12 +391.5%
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oyster
2
:
3
Salmon
Contains more Fats +98.4%
Contains more Carbs +∞%
Contains more Protein +126.2%
Contains more Other +130.3%
Equal in Water - 68.5
9% 13% 12% 65% 2%
Protein: 8.77 g
Fats: 12.58 g
Carbs: 11.62 g
Water: 64.72 g
Other: 2.31 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more Fats +98.4%
Contains more Carbs +∞%
Contains more Protein +126.2%
Contains more Other +130.3%
Equal in Water - 68.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oyster
2
:
1
Salmon
Contains more Monounsaturated Fat +123.6%
Contains more Polyunsaturated fat +30.5%
Contains less Saturated Fat -69.3%
29% 42% 30%
Saturated Fat: 3.197 g
Monounsaturated Fat: 4.702 g
Polyunsaturated fat: 3.313 g
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Contains more Monounsaturated Fat +123.6%
Contains more Polyunsaturated fat +30.5%
Contains less Saturated Fat -69.3%

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 Sodium ok
Lower in Cholesterol 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

All nutrients comparison - raw data values

Nutrient Oyster Salmon Opinion
Net carbs 11.62g 0g Oyster
Protein 8.77g 19.84g Salmon
Fats 12.58g 6.34g Oyster
Carbs 11.62g 0g Oyster
Calories 199kcal 142kcal Oyster
Calcium 62mg 12mg Oyster
Iron 6.95mg 0.8mg Oyster
Magnesium 58mg 29mg Oyster
Phosphorus 159mg 200mg Salmon
Potassium 244mg 490mg Salmon
Sodium 417mg 44mg Salmon
Zinc 87.13mg 0.64mg Oyster
Copper 4.294mg 0.25mg Oyster
Vitamin A 302IU 40IU Oyster
Vitamin A RAE 90µg 12µg Oyster
Vitamin C 3.8mg 0mg Oyster
Vitamin B1 0.15mg 0.226mg Salmon
Vitamin B2 0.202mg 0.38mg Salmon
Vitamin B3 1.65mg 7.86mg Salmon
Vitamin B5 0.27mg 1.664mg Salmon
Vitamin B6 0.064mg 0.818mg Salmon
Folate 31µg 25µg Oyster
Vitamin B12 15.63µg 3.18µg Oyster
Tryptophan 0.105mg 0.222mg Salmon
Threonine 0.365mg 0.87mg Salmon
Isoleucine 0.396mg 0.914mg Salmon
Leucine 0.638mg 1.613mg Salmon
Lysine 0.582mg 1.822mg Salmon
Methionine 0.199mg 0.587mg Salmon
Phenylalanine 0.352mg 0.775mg Salmon
Valine 0.409mg 1.022mg Salmon
Histidine 0.175mg 0.584mg Salmon
Cholesterol 71mg 55mg Salmon
Saturated Fat 3.197g 0.981g Salmon
Omega-3 - DHA 0.218g 1.115g Salmon
Omega-3 - EPA 0.202g 0.321g Salmon
Omega-3 - DPA 0.048g 0.287g Salmon
Monounsaturated Fat 4.702g 2.103g Oyster
Polyunsaturated fat 3.313g 2.539g Oyster

Which food is preferable for your diet?

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

Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
179%
Oyster
83%
Salmon
Minerals Daily Need Coverage Score
534%
Oyster
36%
Salmon

Comparison summary

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

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.