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  6. Oysters vs. Flatfish

Oysters vs. Flatfish — In-Depth Nutrition Comparison

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How are Oysters and Flatfish different?

  • Oysters has more Zinc, Vitamin B12, Copper, Iron, Manganese, Selenium, Vitamin B2, and Choline, however, Flatfish is richer in Vitamin D, and Phosphorus.
  • Oysters covers your daily need of Zinc 711% more than Flatfish.
  • Oysters has 248 times more Copper than Flatfish. Oysters has 5.707mg of Copper, while Flatfish has 0.023mg.

Mollusks, oyster, eastern, wild, cooked, moist heat and Fish, flatfish (flounder and sole species), cooked, dry heat types were used in this article.

Infographic

Oysters vs Flatfish 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.
Oysters
Oysters
8
:
2
Flatfish
Flatfish
Contains more Calcium +364%
Contains more Iron +3904.3%
Contains more Magnesium +59.1%
Contains less Sodium -54.3%
Contains more Zinc +20053.8%
Contains more Copper +24713%
Contains more Manganese +3376.5%
Contains more Selenium +21.2%
Contains more Phosphorus +59.3%
Contains more Potassium +41.7%
Oysters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Flatfish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 9% 16% 133% 18% 48% 11% 8% 3% 178%
Contains more Calcium +364%
Contains more Iron +3904.3%
Contains more Magnesium +59.1%
Contains less Sodium -54.3%
Contains more Zinc +20053.8%
Contains more Copper +24713%
Contains more Manganese +3376.5%
Contains more Selenium +21.2%
Contains more Phosphorus +59.3%
Contains more Potassium +41.7%

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
Oysters
9
:
2
Flatfish
Flatfish
Contains more Vitamin A +137.8%
Contains more Vitamin E +120.8%
Contains more Vitamin B1 +38.5%
Contains more Vitamin B2 +620%
Contains more Vitamin B3 +44.8%
Contains more Vitamin B5 +96.9%
Contains more Folate +133.3%
Contains more Vitamin B12 +1235.9%
Contains more Vitamin K +1900%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +88.5%
Oysters
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 34% 0% 0% 9% 42% 35% 27% 15% 11% 2188% 5%
Flatfish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 16% 105% 0% 7% 6% 24% 14% 27% 5% 164% 1%
Contains more Vitamin A +137.8%
Contains more Vitamin E +120.8%
Contains more Vitamin B1 +38.5%
Contains more Vitamin B2 +620%
Contains more Vitamin B3 +44.8%
Contains more Vitamin B5 +96.9%
Contains more Folate +133.3%
Contains more Vitamin B12 +1235.9%
Contains more Vitamin K +1900%
Contains more Vitamin D +∞%
Contains more Vitamin B6 +88.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oysters
Oysters
3
:
2
Flatfish
Flatfish
Contains more Fats +44.3%
Contains more Carbs +∞%
Contains more Other +18.8%
Contains more Protein +33.5%
Equal in Water - 81.11
Oysters
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Flatfish
15% 2% 81%
Protein: 15.24 g
Fats: 2.37 g
Carbs: 0 g
Water: 81.11 g
Other: 1.28 g
Contains more Fats +44.3%
Contains more Carbs +∞%
Contains more Other +18.8%
Contains more Protein +33.5%
Equal in Water - 81.11

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oysters
Oysters
1
:
2
Flatfish
Flatfish
Contains more Polyunsaturated fat +130.1%
Contains less Saturated Fat -42.8%
Contains more Monounsaturated Fat +29.8%
Oysters
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Flatfish
33% 40% 28%
Saturated Fat: 0.542 g
Monounsaturated Fat: 0.657 g
Polyunsaturated fat: 0.459 g
Contains more Polyunsaturated fat +130.1%
Contains less Saturated Fat -42.8%
Contains more Monounsaturated Fat +29.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oysters Flatfish
Rich in minerals ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Oysters Flatfish Opinion
Net carbs 5.45g 0g Oysters
Protein 11.42g 15.24g Flatfish
Fats 3.42g 2.37g Oysters
Carbs 5.45g 0g Oysters
Calories 102kcal 86kcal Oysters
Starch 0.9g 0g Oysters
Sugar 1.23g 0g Flatfish
Calcium 116mg 25mg Oysters
Iron 9.21mg 0.23mg Oysters
Magnesium 35mg 22mg Oysters
Phosphorus 194mg 309mg Flatfish
Potassium 139mg 197mg Flatfish
Sodium 166mg 363mg Oysters
Zinc 78.6mg 0.39mg Oysters
Copper 5.707mg 0.023mg Oysters
Manganese 0.591mg 0.017mg Oysters
Selenium 39.5µg 32.6µg Oysters
Vitamin A 88IU 37IU Oysters
Vitamin A RAE 26µg 12µg Oysters
Vitamin E 1.7mg 0.77mg Oysters
Vitamin D 2IU 139IU Flatfish
Vitamin D 0µg 3.5µg Flatfish
Vitamin B1 0.036mg 0.026mg Oysters
Vitamin B2 0.18mg 0.025mg Oysters
Vitamin B3 1.85mg 1.278mg Oysters
Vitamin B5 0.447mg 0.227mg Oysters
Vitamin B6 0.061mg 0.115mg Flatfish
Folate 14µg 6µg Oysters
Vitamin B12 17.5µg 1.31µg Oysters
Vitamin K 2µg 0.1µg Oysters
Tryptophan 0.138mg 0.197mg Flatfish
Threonine 0.046mg 0.719mg Flatfish
Isoleucine 0.459mg 0.754mg Flatfish
Leucine 0.716mg 1.335mg Flatfish
Lysine 0.762mg 1.561mg Flatfish
Methionine 0.257mg 0.56mg Flatfish
Phenylalanine 0.413mg 0.624mg Flatfish
Valine 0.523mg 0.8mg Flatfish
Histidine 0.22mg 0.374mg Flatfish
Cholesterol 79mg 56mg Flatfish
Trans Fat 0.068g 0.014g Flatfish
Saturated Fat 0.948g 0.542g Flatfish
Omega-3 - DHA 0.271g 0.132g Oysters
Omega-3 - EPA 0.353g 0.168g Oysters
Omega-3 - DPA 0.02g 0.034g Flatfish
Monounsaturated Fat 0.506g 0.657g Flatfish
Polyunsaturated fat 1.056g 0.459g Oysters
Omega-6 - Eicosadienoic acid 0.007g 0.006g Oysters
Omega-6 - Linoleic acid 0.061g Oysters
Omega-6 - Gamma-linoleic acid 0.004g Oysters
Omega-3 - ALA 0.163g Oysters
Omega-3 - Eicosatrienoic acid 0.004g Oysters
Omega-6 - Dihomo-gamma-linoleic acid 0.007g Oysters

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oysters Flatfish
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
197%
Oysters
31%
Flatfish
Minerals Daily Need Coverage Score
486%
Oysters
43%
Flatfish

Comparison summary

Which food is richer in minerals?
Oysters
Oysters is relatively richer in minerals
Which food contains less Sodium?
Oysters
Oysters contains less Sodium (difference - 197mg)
Which food is richer in vitamins?
Oysters
Oysters is relatively richer in vitamins
Which food is lower in Sugar?
Flatfish
Flatfish is lower in Sugar (difference - 1.23g)
Which food is lower in Cholesterol?
Flatfish
Flatfish is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Flatfish
Flatfish is lower in Saturated Fat (difference - 0.406g)
Which food is cheaper?
Flatfish
Flatfish is cheaper (difference - $3)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Flatfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174197/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.