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Orange vs. Oysters — In-Depth Nutrition Comparison

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How are oranges and oysters different?

  • Oranges are higher in vitamin C; however, oysters is richer in vitamin B12, zinc, copper, iron, selenium, phosphorus, manganese, and choline.
  • Daily need coverage for vitamin B12 for oysters is 729% higher.
  • Oysters has a lower glycemic index (0) than oranges (45).

Oranges, raw, all commercial varieties and Mollusks, oyster, eastern, wild, cooked, moist heat are the varieties used in this article.

Infographic

Orange vs Oysters 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.
Orange
Orange
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 12% 16% 3.8% 15% 1.9% 6% 0% 3.3% 2.7%
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%
Contains more PotassiumPotassium +30.2%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +190%
Contains more IronIron +9110%
Contains more CopperCopper +12582.2%
Contains more ZincZinc +112185.7%
Contains more PhosphorusPhosphorus +1285.7%
Contains more ManganeseManganese +2264%
Contains more SeleniumSelenium +7800%

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.
Orange
Orange
3
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 177% 3.7% 3.6% 0% 22% 9.2% 5.3% 15% 14% 0% 0% 23% 4.6%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +141.7%
Contains more FolateFolate +114.3%
Contains more Vitamin AVitamin A +136.4%
Contains more Vitamin EVitamin E +844.4%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +556%
Contains more Vitamin B5Vitamin B5 +78.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +1447.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.061mg

All nutrients comparison - raw data values

Nutrient Orange Oysters DV% diff.
Vitamin B12 0µg 17.5µg 729%
Zinc 0.07mg 78.6mg 714%
Copper 0.045mg 5.707mg 629%
Iron 0.1mg 9.21mg 114%
Selenium 0.5µg 39.5µg 71%
Vitamin C 53.2mg 0mg 59%
Phosphorus 14mg 194mg 26%
Cholesterol 0mg 79mg 26%
Manganese 0.025mg 0.591mg 25%
Choline 8.4mg 130mg 22%
Protein 0.94g 11.42g 21%
Vitamin B2 0.04mg 0.18mg 11%
Fiber 2.4g 0g 10%
Vitamin B3 0.282mg 1.85mg 10%
Vitamin E 0.18mg 1.7mg 10%
Calcium 40mg 116mg 8%
Polyunsaturated fat 0.025g 1.056g 7%
Sodium 0mg 166mg 7%
Magnesium 10mg 35mg 6%
Fats 0.12g 3.42g 5%
Folate 30µg 14µg 4%
Vitamin B5 0.25mg 0.447mg 4%
Saturated fat 0.015g 0.948g 4%
Vitamin B1 0.087mg 0.036mg 4%
Calories 47kcal 102kcal 3%
Vitamin A 11µg 26µg 2%
Vitamin K 0µg 2µg 2%
Carbs 11.75g 5.45g 2%
Monounsaturated fat 0.023g 0.506g 1%
Potassium 181mg 139mg 1%
Net carbs 9.35g 5.45g N/A
Vitamin D 0IU 2IU 0%
Sugar 9.35g 1.23g N/A
Starch 0.9g 0%
Vitamin B6 0.06mg 0.061mg 0%
Trans fat 0g 0.068g N/A
Tryptophan 0.009mg 0.138mg 0%
Threonine 0.015mg 0.046mg 0%
Isoleucine 0.025mg 0.459mg 0%
Leucine 0.023mg 0.716mg 0%
Lysine 0.047mg 0.762mg 0%
Methionine 0.02mg 0.257mg 0%
Phenylalanine 0.031mg 0.413mg 0%
Valine 0.04mg 0.523mg 0%
Histidine 0.018mg 0.22mg 0%
Omega-3 - EPA 0g 0.353g N/A
Omega-3 - DHA 0g 0.271g N/A
Omega-3 - ALA 0.163g N/A
Omega-3 - DPA 0g 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
Orange
Orange
2
12% 87%
Protein: 0.94 g
Fats: 0.12 g
Carbs: 11.75 g
Water: 86.75 g
Other: 0.44 g
11% 3% 5% 78%
Protein: 11.42 g
Fats: 3.42 g
Carbs: 5.45 g
Water: 78.19 g
Other: 1.52 g
Contains more CarbsCarbs +115.6%
Contains more ProteinProtein +1114.9%
Contains more FatsFats +2750%
Contains more OtherOther +245.5%
~equal in Water ~78.19g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Orange
Orange
1
24% 37% 40%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 0.025 g
38% 20% 42%
Saturated fat: Sat. Fat 0.948 g
Monounsaturated fat: Mono. Fat 0.506 g
Polyunsaturated fat: Poly. Fat 1.056 g
Contains less Sat. FatSaturated fat -98.4%
Contains more Mono. FatMonounsaturated fat +2100%
Contains more Poly. FatPolyunsaturated fat +4124%

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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. Orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169097/nutrients
  2. Oysters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171980/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.