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  6. Wheat vs. Oysters

Wheat vs. Oysters — In-Depth Nutrition Comparison

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A recap on the differences between wheat and oysters

  • Wheat is higher in manganese, selenium, phosphorus, vitamin B1, vitamin B3, and vitamin B6, yet oysters is higher in vitamin B12, zinc, copper, and iron.
  • Oysters covers your daily vitamin B12 needs 729% more than wheat .
  • Wheat contains 12 times more vitamin B1 than oysters. While wheat contains 0.419mg of vitamin B1, oysters contains only 0.036mg.
  • The glycemic index of oysters is lower.

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

Infographic

Wheat 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.
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%
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 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%
Contains more CalciumCalcium +241.2%
Contains more IronIron +161.6%
Contains more CopperCopper +932%
Contains more ZincZinc +1789.4%

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% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 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% 8.7% 34% 0% 9% 42% 35% 27% 14% 2188% 5% 11% 71%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +48.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -52.1%
Contains more Mono. FatMonounsaturated fat +47.1%
~equal in Polyunsaturated fat ~1.056g

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.