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  6. Oysters vs. Seed

Oysters vs. Seed — In-Depth Nutrition Comparison

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A recap on differences between Oysters and Seed

  • Oysters is higher in Vitamin B12, Zinc, and Copper, yet Seed is higher in Fiber, Phosphorus, Manganese, Magnesium, Calcium, Vitamin B1, and Vitamin B3.
  • Oysters covers your daily Vitamin B12 needs 729% more than Seed.
  • Oysters contains 17 times more Zinc than Seed. While Oysters contains 78.6mg of Zinc, Seed contains only 4.58mg.

Food varieties used in this article are Mollusks, oyster, eastern, wild, cooked, moist heat and Seeds, chia seeds, dried.

Infographic

Oysters vs Seed 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
3
:
7
Seed
Seed
Contains more Iron +19.3%
Contains more Zinc +1616.2%
Contains more Copper +517.6%
Contains more Calcium +444%
Contains more Magnesium +857.1%
Contains more Phosphorus +343.3%
Contains more Potassium +192.8%
Contains less Sodium -90.4%
Contains more Manganese +360.7%
Contains more Selenium +39.7%
Oysters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Iron +19.3%
Contains more Zinc +1616.2%
Contains more Copper +517.6%
Contains more Calcium +444%
Contains more Magnesium +857.1%
Contains more Phosphorus +343.3%
Contains more Potassium +192.8%
Contains less Sodium -90.4%
Contains more Manganese +360.7%
Contains more Selenium +39.7%

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
8
:
4
Seed
Seed
Contains more Vitamin A +63%
Contains more Vitamin E +240%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1622.2%
Contains more Vitamin B3 +377.3%
Contains more Folate +250%
Equal in Vitamin B2 - 0.17
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%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin A +63%
Contains more Vitamin E +240%
Contains more Vitamin B12 +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +1622.2%
Contains more Vitamin B3 +377.3%
Contains more Folate +250%
Equal in Vitamin B2 - 0.17

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oysters
Oysters
1
:
4
Seed
Seed
Contains more Water +1248.1%
Contains more Protein +44.8%
Contains more Fats +798.8%
Contains more Carbs +672.8%
Contains more Other +215.8%
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
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Water +1248.1%
Contains more Protein +44.8%
Contains more Fats +798.8%
Contains more Carbs +672.8%
Contains more Other +215.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oysters
Oysters
1
:
2
Seed
Seed
Contains less Saturated Fat -71.5%
Contains more Monounsaturated Fat +356.3%
Contains more Polyunsaturated fat +2141%
Oysters
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -71.5%
Contains more Monounsaturated Fat +356.3%
Contains more Polyunsaturated fat +2141%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oysters Seed Opinion
Net carbs 5.45g 7.72g Seed
Protein 11.42g 16.54g Seed
Fats 3.42g 30.74g Seed
Carbs 5.45g 42.12g Seed
Calories 102kcal 486kcal Seed
Starch 0.9g Oysters
Sugar 1.23g Seed
Fiber 0g 34.4g Seed
Calcium 116mg 631mg Seed
Iron 9.21mg 7.72mg Oysters
Magnesium 35mg 335mg Seed
Phosphorus 194mg 860mg Seed
Potassium 139mg 407mg Seed
Sodium 166mg 16mg Seed
Zinc 78.6mg 4.58mg Oysters
Copper 5.707mg 0.924mg Oysters
Manganese 0.591mg 2.723mg Seed
Selenium 39.5µg 55.2µg Seed
Vitamin A 88IU 54IU Oysters
Vitamin A RAE 26µg Oysters
Vitamin E 1.7mg 0.5mg Oysters
Vitamin D 2IU Oysters
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.036mg 0.62mg Seed
Vitamin B2 0.18mg 0.17mg Oysters
Vitamin B3 1.85mg 8.83mg Seed
Vitamin B5 0.447mg Oysters
Vitamin B6 0.061mg Oysters
Folate 14µg 49µg Seed
Vitamin B12 17.5µg 0µg Oysters
Vitamin K 2µg Oysters
Tryptophan 0.138mg 0.436mg Seed
Threonine 0.046mg 0.709mg Seed
Isoleucine 0.459mg 0.801mg Seed
Leucine 0.716mg 1.371mg Seed
Lysine 0.762mg 0.97mg Seed
Methionine 0.257mg 0.588mg Seed
Phenylalanine 0.413mg 1.016mg Seed
Valine 0.523mg 0.95mg Seed
Histidine 0.22mg 0.531mg Seed
Cholesterol 79mg 0mg Seed
Trans Fat 0.068g 0.14g Oysters
Saturated Fat 0.948g 3.33g Oysters
Omega-3 - DHA 0.271g Oysters
Omega-3 - EPA 0.353g Oysters
Omega-3 - DPA 0.02g Oysters
Monounsaturated Fat 0.506g 2.309g Seed
Polyunsaturated fat 1.056g 23.665g Seed
Omega-6 - Eicosadienoic acid 0.007g Oysters
Omega-6 - Linoleic acid 0.061g 5.835g Seed
Omega-6 - Gamma-linoleic acid 0.004g Oysters
Omega-3 - ALA 0.163g 17.83g Seed
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 Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
35%
Seed
Minerals Daily Need Coverage Score
486%
Oysters
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 150mg)
Which food is lower in Cholesterol?
Seed
Seed is lower in Cholesterol (difference - 79mg)
Which food is cheaper?
Seed
Seed is cheaper (difference - $3)
Which food is lower in Saturated Fat?
Oysters
Oysters is lower in Saturated Fat (difference - 2.382g)
Which food is lower in glycemic index?
Oysters
Oysters is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Oysters
Oysters is relatively richer in vitamins
Which food is richer in minerals?
?
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

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.