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  6. Oysters vs. Wheat

Oysters vs. Wheat — In-Depth Nutrition Comparison

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A recap on differences between Oysters and Wheat

  • Oysters is higher in Vitamin B12, Zinc, Copper, and Iron, yet Wheat is higher in Manganese, Selenium, Phosphorus, Vitamin B1, Vitamin B3, and Vitamin B6.
  • Oysters covers your daily Vitamin B12 needs 729% more than Wheat .
  • Oysters contains 19 times more Zinc than Wheat . While Oysters contains 78.6mg of Zinc, Wheat contains only 4.16mg.

Food varieties used in this article are Mollusks, oyster, eastern, wild, cooked, moist heat and Wheat, durum.

Infographic

Oysters vs Wheat 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
4
:
6
Wheat
Wheat
Contains more Calcium +241.2%
Contains more Iron +161.6%
Contains more Zinc +1789.4%
Contains more Copper +932%
Contains more Magnesium +311.4%
Contains more Phosphorus +161.9%
Contains more Potassium +210.1%
Contains less Sodium -98.8%
Contains more Manganese +409.6%
Contains more Selenium +126.3%
Oysters
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 35% 346% 25% 84% 13% 22% 2144% 1903% 78% 216%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +241.2%
Contains more Iron +161.6%
Contains more Zinc +1789.4%
Contains more Copper +932%
Contains more Magnesium +311.4%
Contains more Phosphorus +161.9%
Contains more Potassium +210.1%
Contains less Sodium -98.8%
Contains more Manganese +409.6%
Contains more Selenium +126.3%

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
Oysters
5
:
5
Wheat
Wheat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +48.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1063.9%
Contains more Vitamin B3 +264.2%
Contains more Vitamin B5 +109.2%
Contains more Vitamin B6 +586.9%
Contains more Folate +207.1%
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +48.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +1063.9%
Contains more Vitamin B3 +264.2%
Contains more Vitamin B5 +109.2%
Contains more Vitamin B6 +586.9%
Contains more Folate +207.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oysters
Oysters
2
:
3
Wheat
Wheat
Contains more Fats +38.5%
Contains more Water +614.7%
Contains more Protein +19.8%
Contains more Carbs +1205.1%
Contains more Other +17.1%
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
Wheat
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Fats +38.5%
Contains more Water +614.7%
Contains more Protein +19.8%
Contains more Carbs +1205.1%
Contains more Other +17.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oysters
Oysters
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +47.1%
Contains less Saturated Fat -52.1%
Equal in Polyunsaturated fat - 0.978
Oysters
38% 20% 42%
Saturated Fat: 0.948 g
Monounsaturated Fat: 0.506 g
Polyunsaturated fat: 1.056 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +47.1%
Contains less Saturated Fat -52.1%
Equal in Polyunsaturated fat - 0.978

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oysters Wheat Opinion
Net carbs 5.45g 71.13g Wheat
Protein 11.42g 13.68g Wheat
Fats 3.42g 2.47g Oysters
Carbs 5.45g 71.13g Wheat
Calories 102kcal 339kcal Wheat
Starch 0.9g Oysters
Sugar 1.23g Wheat
Calcium 116mg 34mg Oysters
Iron 9.21mg 3.52mg Oysters
Magnesium 35mg 144mg Wheat
Phosphorus 194mg 508mg Wheat
Potassium 139mg 431mg Wheat
Sodium 166mg 2mg Wheat
Zinc 78.6mg 4.16mg Oysters
Copper 5.707mg 0.553mg Oysters
Manganese 0.591mg 3.012mg Wheat
Selenium 39.5µg 89.4µg Wheat
Vitamin A 88IU 0IU Oysters
Vitamin A RAE 26µg 0µg Oysters
Vitamin E 1.7mg Oysters
Vitamin D 2IU 0IU Oysters
Vitamin B1 0.036mg 0.419mg Wheat
Vitamin B2 0.18mg 0.121mg Oysters
Vitamin B3 1.85mg 6.738mg Wheat
Vitamin B5 0.447mg 0.935mg Wheat
Vitamin B6 0.061mg 0.419mg Wheat
Folate 14µg 43µg Wheat
Vitamin B12 17.5µg 0µg Oysters
Vitamin K 2µg Oysters
Tryptophan 0.138mg 0.176mg Wheat
Threonine 0.046mg 0.366mg Wheat
Isoleucine 0.459mg 0.533mg Wheat
Leucine 0.716mg 0.934mg Wheat
Lysine 0.762mg 0.303mg Oysters
Methionine 0.257mg 0.221mg Oysters
Phenylalanine 0.413mg 0.681mg Wheat
Valine 0.523mg 0.594mg Wheat
Histidine 0.22mg 0.322mg Wheat
Cholesterol 79mg 0mg Wheat
Trans Fat 0.068g Wheat
Saturated Fat 0.948g 0.454g Wheat
Omega-3 - DHA 0.271g Oysters
Omega-3 - EPA 0.353g Oysters
Omega-3 - DPA 0.02g Oysters
Monounsaturated Fat 0.506g 0.344g Oysters
Polyunsaturated fat 1.056g 0.978g Oysters
Omega-6 - Eicosadienoic acid 0.007g 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 Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
37%
Wheat
Minerals Daily Need Coverage Score
486%
Oysters
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 1.23g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 164mg)
Which food is lower in Cholesterol?
Wheat
Wheat is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 0.494g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Oysters
Oysters is lower in glycemic index (difference - 50)
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.
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.