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 for 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.

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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

Flatfish

Contains more MagnesiumMagnesium	+59.1%
Contains more CalciumCalcium	+364%
Contains more IronIron	+3904.3%
Contains more CopperCopper	+24713%
Contains more ZincZinc	+20053.8%
Contains less SodiumSodium	-54.3%
Contains more ManganeseManganese	+3376.5%
Contains more SeleniumSelenium	+21.2%

Contains more PotassiumPotassium	+41.7%
Contains more PhosphorusPhosphorus	+59.3%

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

Flatfish

Contains more Vitamin AVitamin A	+116.7%
Contains more Vitamin EVitamin E	+120.8%
Contains more Vitamin B1Vitamin B1	+38.5%
Contains more Vitamin B2Vitamin B2	+620%
Contains more Vitamin B3Vitamin B3	+44.8%
Contains more Vitamin B5Vitamin B5	+96.9%
Contains more Vitamin B12Vitamin B12	+1235.9%
Contains more Vitamin KVitamin K	+1900%
Contains more FolateFolate	+133.3%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B6Vitamin B6	+88.5%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	78.6mg	0.39mg	711%
Vitamin B12	17.5µg	1.31µg	675%
Copper	5.707mg	0.023mg	632%
Iron	9.21mg	0.23mg	112%
Manganese	0.591mg	0.017mg	25%
Vitamin D	0µg	3.5µg	18%
Vitamin D*	2 IU	139 IU	17%
Phosphorus	194mg	309mg	16%
Selenium	39.5µg	32.6µg	13%
Vitamin B2	0.18mg	0.025mg	12%
Calcium	116mg	25mg	9%
Sodium	166mg	363mg	9%
Choline	130mg	79.9mg	9%
Protein	11.42g	15.24g	8%
Cholesterol	79mg	56mg	8%
Vitamin E	1.7mg	0.77mg	6%
Vitamin B3	1.85mg	1.278mg	4%
Vitamin B5	0.447mg	0.227mg	4%
Vitamin B6	0.061mg	0.115mg	4%
Polyunsaturated fat	1.056g	0.459g	4%
Magnesium	35mg	22mg	3%
Fats	3.42g	2.37g	2%
Carbs	5.45g	0g	2%
Potassium	139mg	197mg	2%
Vitamin A	26µg	12µg	2%
Vitamin K	2µg	0.1µg	2%
Folate	14µg	6µg	2%
Saturated fat	0.948g	0.542g	2%
Calories	102kcal	86kcal	1%
Vitamin B1	0.036mg	0.026mg	1%
Protein per 100 calories	11g	18g	N/A
Calories per 10 g protein	89kcal	56kcal	N/A
Weight per 100 calories	98g	116g	N/A
Unsaturated / Saturated Fat ratio	1.6	2.1	N/A
Net carbs	5.45g	0g	N/A
Sugar	1.23g	0g	N/A
Starch	0.9g	0g	0%
Trans fat	0.068g	0.014g	N/A
Monounsaturated fat	0.506g	0.657g	0%
Tryptophan	0.138mg	0.197mg	0%
Threonine	0.046mg	0.719mg	0%
Isoleucine	0.459mg	0.754mg	0%
Leucine	0.716mg	1.335mg	0%
Lysine	0.762mg	1.561mg	0%
Methionine	0.257mg	0.56mg	0%
Phenylalanine	0.413mg	0.624mg	0%
Valine	0.523mg	0.8mg	0%
Histidine	0.22mg	0.374mg	0%
Omega-3 - EPA	0.353g	0.168g	N/A
Omega-3 - DHA	0.271g	0.132g	N/A
Omega-3 - ALA	0.163g		N/A
Omega-3 - DPA	0.02g	0.034g	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	0.006g	N/A
Omega-6 - Linoleic acid	0.061g		N/A