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  6. Mollusks, oyster, Pacific, raw vs. Sardines

Mollusks, oyster, Pacific, raw vs. Sardines — In-Depth Nutrition Comparison

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How are mollusks, oyster, Pacific, raw and sardines different?

  • Mollusks, oyster, Pacific, raw is higher in vitamin B12, copper, zinc, selenium, iron, and manganese; however, sardines are richer in phosphorus, calcium, and vitamin B3.
  • Daily need coverage for vitamin B12 for mollusks, oyster, Pacific, raw is 294% higher.
  • Mollusks, oyster, Pacific, raw contains 13 times more zinc than sardines. While mollusks, oyster, Pacific, raw contains 16.62mg of zinc, sardines contain only 1.31mg.
  • Mollusks, oyster, Pacific, raw has less cholesterol.

Mollusks, oyster, Pacific, raw and Fish, sardine, Atlantic, canned in oil, drained solids with bone are the varieties used in this article.

Infographic

Mollusks, oyster, Pacific, raw vs Sardines 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 16% 2.4% 15% 192% 525% 453% 69% 14% 84% 420%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
Contains more IronIron +75%
Contains more CopperCopper +747.3%
Contains more ZincZinc +1168.7%
Contains less SodiumSodium -65.5%
Contains more ManganeseManganese +495.4%
Contains more SeleniumSelenium +46.1%
Contains more MagnesiumMagnesium +77.3%
Contains more CalciumCalcium +4675%
Contains more PotassiumPotassium +136.3%
Contains more PhosphorusPhosphorus +202.5%

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 27% 27% 0% 0% 17% 54% 38% 30% 12% 2000% 0% 7.5% 0%
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +153.1%
Contains more Vitamin B12Vitamin B12 +79%
Contains more Vitamin B1Vitamin B1 +19.4%
Contains more Vitamin B3Vitamin B3 +160.9%
Contains more Vitamin B5Vitamin B5 +28.4%
Contains more Vitamin B6Vitamin B6 +234%
~equal in Vitamin B2 ~0.227mg
~equal in Folate ~10µg

All nutrients comparison - raw data values

Nutrient Mollusks, oyster, Pacific, raw Sardines DV% diff.
Vitamin B12 16µg 8.94µg 294%
Copper 1.576mg 0.186mg 154%
Zinc 16.62mg 1.31mg 139%
Phosphorus 162mg 490mg 47%
Selenium 77µg 52.7µg 44%
Calcium 8mg 382mg 37%
Cholesterol 50mg 142mg 31%
Protein 9.45g 24.62g 30%
Polyunsaturated fat 0.894g 5.148g 28%
Iron 5.11mg 2.92mg 27%
Vitamin D 4.8µg 24%
Vitamin D 193IU 24%
Manganese 0.643mg 0.108mg 23%
Vitamin B3 2.01mg 5.245mg 20%
Vitamin E 2.04mg 14%
Choline 75mg 14%
Fats 2.3g 11.45g 14%
Monounsaturated fat 0.358g 3.869g 9%
Vitamin B6 0.05mg 0.167mg 9%
Vitamin C 8mg 0mg 9%
Sodium 106mg 307mg 9%
Potassium 168mg 397mg 7%
Calories 81kcal 208kcal 6%
Vitamin A 81µg 32µg 5%
Saturated fat 0.51g 1.528g 5%
Magnesium 22mg 39mg 4%
Vitamin B5 0.5mg 0.642mg 3%
Vitamin K 2.6µg 2%
Carbs 4.95g 0g 2%
Vitamin B1 0.067mg 0.08mg 1%
Net carbs 4.95g 0g N/A
Vitamin B2 0.233mg 0.227mg 0%
Folate 10µg 10µg 0%
Tryptophan 0.106mg 0.276mg 0%
Threonine 0.407mg 1.079mg 0%
Isoleucine 0.411mg 1.134mg 0%
Leucine 0.665mg 2.001mg 0%
Lysine 0.706mg 2.26mg 0%
Methionine 0.213mg 0.729mg 0%
Phenylalanine 0.339mg 0.961mg 0%
Valine 0.413mg 1.268mg 0%
Histidine 0.181mg 0.725mg 0%
Omega-3 - EPA 0.438g 0.473g N/A
Omega-3 - DHA 0.25g 0.509g N/A
Omega-3 - DPA 0.02g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 2% 5% 82%
Protein: 9.45 g
Fats: 2.3 g
Carbs: 4.95 g
Water: 82.06 g
Other: 1.24 g
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +37.7%
Contains more ProteinProtein +160.5%
Contains more FatsFats +397.8%
Contains more OtherOther +248.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 20% 51%
Saturated fat: Sat. Fat 0.51 g
Monounsaturated fat: Mono. Fat 0.358 g
Polyunsaturated fat: Poly. Fat 0.894 g
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
Contains less Sat. FatSaturated fat -66.6%
Contains more Mono. FatMonounsaturated fat +980.7%
Contains more Poly. FatPolyunsaturated fat +475.8%

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. Mollusks, oyster, Pacific, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174219/nutrients
  2. Sardines - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.