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  6. Oysters vs. Sockeye salmon

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
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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 25% 35% 12% 345% 1902% 2144% 83% 22% 77% 215%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more CalciumCalcium +954.5%
Contains more IronIron +1671.2%
Contains more CopperCopper +7409.2%
Contains more ZincZinc +14190.9%
Contains more ManganeseManganese +4446.2%
Contains more SeleniumSelenium +11.3%
Contains more PotassiumPotassium +213.7%
Contains more PhosphorusPhosphorus +57.2%
Contains less SodiumSodium -44.6%
~equal in Magnesium ~36mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 8.7% 34% 0% 9% 42% 35% 27% 14% 2188% 5% 11% 71%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin EVitamin E +71.7%
Contains more Vitamin B12Vitamin B12 +291.5%
Contains more Vitamin KVitamin K +1900%
Contains more FolateFolate +100%
Contains more CholineCholine +15.5%
Contains more Vitamin AVitamin A +123.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +336.1%
Contains more Vitamin B2Vitamin B2 +36.7%
Contains more Vitamin B3Vitamin B3 +447.2%
Contains more Vitamin B5Vitamin B5 +185%
Contains more Vitamin B6Vitamin B6 +1255.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Oysters Sockeye salmon DV% diff.
Zinc 78.6mg 0.55mg 710%
Copper 5.707mg 0.076mg 626%
Vitamin B12 17.5µg 4.47µg 543%
Iron 9.21mg 0.52mg 109%
Vitamin D 0µg 16.7µg 84%
Vitamin D 2IU 670IU 84%
Vitamin B6 0.061mg 0.827mg 59%
Vitamin B3 1.85mg 10.123mg 52%
Protein 11.42g 26.48g 30%
Manganese 0.591mg 0.013mg 25%
Vitamin B5 0.447mg 1.274mg 17%
Phosphorus 194mg 305mg 16%
Calcium 116mg 11mg 11%
Vitamin B1 0.036mg 0.157mg 10%
Potassium 139mg 436mg 9%
Selenium 39.5µg 35.5µg 7%
Cholesterol 79mg 61mg 6%
Vitamin B2 0.18mg 0.246mg 5%
Vitamin E 1.7mg 0.99mg 5%
Vitamin A 26µg 58µg 4%
Choline 130mg 112.6mg 3%
Monounsaturated fat 0.506g 1.864g 3%
Calories 102kcal 156kcal 3%
Fats 3.42g 5.57g 3%
Sodium 166mg 92mg 3%
Carbs 5.45g 0g 2%
Vitamin K 2µg 0.1µg 2%
Folate 14µg 7µg 2%
Polyunsaturated fat 1.056g 1.327g 2%
Net carbs 5.45g 0g N/A
Magnesium 35mg 36mg 0%
Sugar 1.23g 0g N/A
Starch 0.9g 0g 0%
Trans fat 0.068g 0.023g N/A
Saturated fat 0.948g 0.969g 0%
Tryptophan 0.138mg 0.335mg 0%
Threonine 0.046mg 1.247mg 0%
Isoleucine 0.459mg 1.274mg 0%
Leucine 0.716mg 2.185mg 0%
Lysine 0.762mg 2.574mg 0%
Methionine 0.257mg 0.858mg 0%
Phenylalanine 0.413mg 1.086mg 0%
Valine 0.523mg 1.461mg 0%
Histidine 0.22mg 0.711mg 0%
Omega-3 - EPA 0.353g 0.299g N/A
Omega-3 - DHA 0.271g 0.56g N/A
Omega-3 - ALA 0.163g N/A
Omega-3 - DPA 0.02g 0.093g 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 0.019g N/A
Omega-6 - Linoleic acid 0.061g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 CarbsCarbs +∞%
Contains more WaterWater +16.1%
Contains more OtherOther +145.2%
Contains more ProteinProtein +131.9%
Contains more FatsFats +62.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 20% 42%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.506 g
Polyunsaturated fat: Poly. Fat 1.056 g
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +268.4%
Contains more Poly. FatPolyunsaturated fat +25.7%
~equal in Saturated fat ~0.969g

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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.