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Oysters vs. Sockeye salmon — In-Depth Nutrition Comparison

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A recap on differences between Oysters and Sockeye salmon

  • Oysters is higher in Zinc, Copper, Vitamin B12, Iron, and Manganese, yet Sockeye salmon is higher in Vitamin D, Vitamin B6, Vitamin B3, Vitamin B5, and Phosphorus.
  • Oysters covers your daily Zinc needs 710% more than Sockeye salmon.
  • Oysters contains 75 times more Copper than Sockeye salmon. While Oysters contains 5.707mg of Copper, Sockeye salmon contains only 0.076mg.

Food varieties used in this article are Mollusks, oyster, eastern, wild, cooked, moist heat and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Oysters vs Sockeye salmon infographic
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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.
Contains more Calcium +954.5%
Contains more Iron +1671.2%
Contains more Zinc +14190.9%
Contains more Copper +7409.2%
Contains more Manganese +4446.2%
Contains more Selenium +11.3%
Contains more Phosphorus +57.2%
Contains more Potassium +213.7%
Contains less Sodium -44.6%
Equal in Magnesium - 36
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 20% 26% 131% 39% 12% 15% 26% 2% 194%
Contains more Calcium +954.5%
Contains more Iron +1671.2%
Contains more Zinc +14190.9%
Contains more Copper +7409.2%
Contains more Manganese +4446.2%
Contains more Selenium +11.3%
Contains more Phosphorus +57.2%
Contains more Potassium +213.7%
Contains less Sodium -44.6%
Equal in Magnesium - 36

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.
:
Contains more Vitamin E +71.7%
Contains more Folate +100%
Contains more Vitamin B12 +291.5%
Contains more Vitamin K +1900%
Contains more Vitamin A +119.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +336.1%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B3 +447.2%
Contains more Vitamin B5 +185%
Contains more Vitamin B6 +1255.7%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 20% 501% 0% 40% 57% 190% 77% 191% 6% 559% 1%
Contains more Vitamin E +71.7%
Contains more Folate +100%
Contains more Vitamin B12 +291.5%
Contains more Vitamin K +1900%
Contains more Vitamin A +119.3%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +336.1%
Contains more Vitamin B2 +36.7%
Contains more Vitamin B3 +447.2%
Contains more Vitamin B5 +185%
Contains more Vitamin B6 +1255.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +∞%
Contains more Water +16.1%
Contains more Other +145.2%
Contains more Protein +131.9%
Contains more Fats +62.9%
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more Carbs +∞%
Contains more Water +16.1%
Contains more Other +145.2%
Contains more Protein +131.9%
Contains more Fats +62.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +268.4%
Contains more Polyunsaturated fat +25.7%
Equal in Saturated Fat - 0.969
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
23% 45% 32%
Saturated Fat: 0.969 g
Monounsaturated Fat: 1.864 g
Polyunsaturated fat: 1.327 g
Contains more Monounsaturated Fat +268.4%
Contains more Polyunsaturated fat +25.7%
Equal in Saturated Fat - 0.969

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oysters Sockeye salmon Opinion
Net carbs 5.45g 0g Oysters
Protein 11.42g 26.48g Sockeye salmon
Fats 3.42g 5.57g Sockeye salmon
Carbs 5.45g 0g Oysters
Calories 102kcal 156kcal Sockeye salmon
Starch 0.9g 0g Oysters
Sugar 1.23g 0g Sockeye salmon
Calcium 116mg 11mg Oysters
Iron 9.21mg 0.52mg Oysters
Magnesium 35mg 36mg Sockeye salmon
Phosphorus 194mg 305mg Sockeye salmon
Potassium 139mg 436mg Sockeye salmon
Sodium 166mg 92mg Sockeye salmon
Zinc 78.6mg 0.55mg Oysters
Copper 5.707mg 0.076mg Oysters
Manganese 0.591mg 0.013mg Oysters
Selenium 39.5µg 35.5µg Oysters
Vitamin A 88IU 193IU Sockeye salmon
Vitamin A RAE 26µg 58µg Sockeye salmon
Vitamin E 1.7mg 0.99mg Oysters
Vitamin D 2IU 670IU Sockeye salmon
Vitamin D 0µg 16.7µg Sockeye salmon
Vitamin B1 0.036mg 0.157mg Sockeye salmon
Vitamin B2 0.18mg 0.246mg Sockeye salmon
Vitamin B3 1.85mg 10.123mg Sockeye salmon
Vitamin B5 0.447mg 1.274mg Sockeye salmon
Vitamin B6 0.061mg 0.827mg Sockeye salmon
Folate 14µg 7µg Oysters
Vitamin B12 17.5µg 4.47µg Oysters
Vitamin K 2µg 0.1µg Oysters
Tryptophan 0.138mg 0.335mg Sockeye salmon
Threonine 0.046mg 1.247mg Sockeye salmon
Isoleucine 0.459mg 1.274mg Sockeye salmon
Leucine 0.716mg 2.185mg Sockeye salmon
Lysine 0.762mg 2.574mg Sockeye salmon
Methionine 0.257mg 0.858mg Sockeye salmon
Phenylalanine 0.413mg 1.086mg Sockeye salmon
Valine 0.523mg 1.461mg Sockeye salmon
Histidine 0.22mg 0.711mg Sockeye salmon
Cholesterol 79mg 61mg Sockeye salmon
Trans Fat 0.068g 0.023g Sockeye salmon
Saturated Fat 0.948g 0.969g Oysters
Omega-3 - DHA 0.271g 0.56g Sockeye salmon
Omega-3 - EPA 0.353g 0.299g Oysters
Omega-3 - DPA 0.02g 0.093g Sockeye salmon
Monounsaturated Fat 0.506g 1.864g Sockeye salmon
Polyunsaturated fat 1.056g 1.327g Sockeye salmon
Omega-6 - Eicosadienoic acid 0.007g 0.019g Sockeye salmon
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 Sockeye salmon
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
137%
Sockeye salmon
Minerals Daily Need Coverage Score
486%
Oysters
47%
Sockeye salmon

Comparison summary

Which food is lower in Sugar?
Sockeye salmon
Sockeye salmon is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Sockeye salmon
Sockeye salmon contains less Sodium (difference - 74mg)
Which food is lower in Cholesterol?
Sockeye salmon
Sockeye salmon is lower in Cholesterol (difference - 18mg)
Which food is lower in Saturated Fat?
Oysters
Oysters is lower in Saturated Fat (difference - 0.021g)
Which food is cheaper?
Oysters
Oysters is cheaper (difference - $10)
Which food is richer in minerals?
Oysters
Oysters is relatively richer in minerals
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

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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.