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Oysters vs. Wheat — In-Depth Nutrition Comparison

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A recap on the 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.
  • The glycemic index of oysters is lower.

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.
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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more CalciumCalcium +241.2%
Contains more IronIron +161.6%
Contains more CopperCopper +932%
Contains more ZincZinc +1789.4%
Contains more MagnesiumMagnesium +311.4%
Contains more PotassiumPotassium +210.1%
Contains more PhosphorusPhosphorus +161.9%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +409.6%
Contains more SeleniumSelenium +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.
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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +48.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1063.9%
Contains more Vitamin B3Vitamin B3 +264.2%
Contains more Vitamin B5Vitamin B5 +109.2%
Contains more Vitamin B6Vitamin B6 +586.9%
Contains more FolateFolate +207.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Oysters Wheat DV% diff.
Vitamin B12 17.5µg 0µg 729%
Zinc 78.6mg 4.16mg 677%
Copper 5.707mg 0.553mg 573%
Manganese 0.591mg 3.012mg 105%
Selenium 39.5µg 89.4µg 91%
Iron 9.21mg 3.52mg 71%
Phosphorus 194mg 508mg 45%
Vitamin B1 0.036mg 0.419mg 32%
Vitamin B3 1.85mg 6.738mg 31%
Vitamin B6 0.061mg 0.419mg 28%
Cholesterol 79mg 0mg 26%
Magnesium 35mg 144mg 26%
Choline 130mg 24%
Carbs 5.45g 71.13g 22%
Calories 102kcal 339kcal 12%
Vitamin E 1.7mg 11%
Vitamin B5 0.447mg 0.935mg 10%
Potassium 139mg 431mg 9%
Calcium 116mg 34mg 8%
Folate 14µg 43µg 7%
Sodium 166mg 2mg 7%
Vitamin B2 0.18mg 0.121mg 5%
Protein 11.42g 13.68g 5%
Vitamin A 26µg 0µg 3%
Saturated fat 0.948g 0.454g 2%
Vitamin K 2µg 2%
Polyunsaturated fat 1.056g 0.978g 1%
Fats 3.42g 2.47g 1%
Net carbs 5.45g 71.13g N/A
Vitamin D 2IU 0IU 0%
Sugar 1.23g N/A
Starch 0.9g 0%
Trans fat 0.068g N/A
Monounsaturated fat 0.506g 0.344g 0%
Tryptophan 0.138mg 0.176mg 0%
Threonine 0.046mg 0.366mg 0%
Isoleucine 0.459mg 0.533mg 0%
Leucine 0.716mg 0.934mg 0%
Lysine 0.762mg 0.303mg 0%
Methionine 0.257mg 0.221mg 0%
Phenylalanine 0.413mg 0.681mg 0%
Valine 0.523mg 0.594mg 0%
Histidine 0.22mg 0.322mg 0%
Omega-3 - EPA 0.353g N/A
Omega-3 - DHA 0.271g N/A
Omega-3 - ALA 0.163g N/A
Omega-3 - DPA 0.02g 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 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
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 FatsFats +38.5%
Contains more WaterWater +614.7%
Contains more ProteinProtein +19.8%
Contains more CarbsCarbs +1205.1%
Contains more OtherOther +17.1%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +47.1%
Contains less Sat. FatSaturated fat -52.1%
~equal in Polyunsaturated fat ~0.978g

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.