Oysters vs. Sardines — In-Depth Nutrition Comparison

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What are the differences between oysters and sardines?

Oysters is higher in zinc, copper, vitamin B12, iron, and manganese; however, sardines are richer in phosphorus, calcium, selenium, vitamin D* and vitamin B3.
Oysters's daily need coverage for zinc is 703% more.
Sardines contain 31 times less copper than oysters. Oysters contains 5.707mg of copper, while sardines contain 0.186mg.

We used Mollusks, oyster, eastern, wild, cooked, moist heat and Fish, sardine, Atlantic, canned in oil, drained solids with bone types in this article.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Oysters

Sardines

Contains more IronIron	+215.4%
Contains more CopperCopper	+2968.3%
Contains more ZincZinc	+5900%
Contains less SodiumSodium	-45.9%
Contains more ManganeseManganese	+447.2%

Contains more MagnesiumMagnesium	+11.4%
Contains more CalciumCalcium	+229.3%
Contains more PotassiumPotassium	+185.6%
Contains more PhosphorusPhosphorus	+152.6%
Contains more SeleniumSelenium	+33.4%

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.

Oysters

Sardines

Contains more Vitamin B12Vitamin B12	+95.7%
Contains more FolateFolate	+40%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+23.1%
Contains more Vitamin EVitamin E	+20%
Contains more Vitamin B1Vitamin B1	+122.2%
Contains more Vitamin B2Vitamin B2	+26.1%
Contains more Vitamin B3Vitamin B3	+183.5%
Contains more Vitamin B5Vitamin B5	+43.6%
Contains more Vitamin B6Vitamin B6	+173.8%
Contains more Vitamin KVitamin K	+30%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	78.6mg	1.31mg	703%
Copper	5.707mg	0.186mg	613%
Vitamin B12	17.5µg	8.94µg	357%
Iron	9.21mg	2.92mg	79%
Phosphorus	194mg	490mg	42%
Calcium	116mg	382mg	27%
Polyunsaturated fat	1.056g	5.148g	27%
Protein	11.42g	24.62g	26%
Vitamin D*	2 IU	193 IU	24%
Vitamin D	0µg	4.8µg	24%
Selenium	39.5µg	52.7µg	24%
Cholesterol	79mg	142mg	21%
Manganese	0.591mg	0.108mg	21%
Vitamin B3	1.85mg	5.245mg	21%
Fats	3.42g	11.45g	12%
Choline	130mg	75mg	10%
Potassium	139mg	397mg	8%
Vitamin B6	0.061mg	0.167mg	8%
Monounsaturated fat	0.506g	3.869g	8%
Sodium	166mg	307mg	6%
Calories	102kcal	208kcal	5%
Vitamin B1	0.036mg	0.08mg	4%
Vitamin B2	0.18mg	0.227mg	4%
Vitamin B5	0.447mg	0.642mg	4%
Saturated fat	0.948g	1.528g	3%
Carbs	5.45g	0g	2%
Vitamin E	1.7mg	2.04mg	2%
Magnesium	35mg	39mg	1%
Vitamin A	26µg	32µg	1%
Vitamin K	2µg	2.6µg	1%
Folate	14µg	10µg	1%
Protein per 100 calories	11g	12g	N/A
Calories per 10 g protein	89kcal	84kcal	N/A
Weight per 100 calories	98g	48g	N/A
Unsaturated / Saturated Fat ratio	1.6	5.9	N/A
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	0.276mg	0%
Threonine	0.046mg	1.079mg	0%
Isoleucine	0.459mg	1.134mg	0%
Leucine	0.716mg	2.001mg	0%
Lysine	0.762mg	2.26mg	0%
Methionine	0.257mg	0.729mg	0%
Phenylalanine	0.413mg	0.961mg	0%
Valine	0.523mg	1.268mg	0%
Histidine	0.22mg	0.725mg	0%
Omega-3 - EPA	0.353g	0.473g	N/A
Omega-3 - DHA	0.271g	0.509g	N/A
Omega-3 - ALA	0.163g		N/A
Omega-3 - DPA	0.02g	0g	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