Oysters vs. Cod — In-Depth Nutrition Comparison

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A recap on the differences between oysters and cod

Oysters is higher in zinc, vitamin B12, copper, iron, manganese, calcium, choline, and phosphorus, yet cod is higher in vitamin B6.
Oysters covers your daily zinc needs 709% more than cod.
Oysters contains 159 times more copper than cod. While oysters contains 5.707mg of copper, cod contains only 0.036mg.
The amount of cholesterol in cod is lower.

Food varieties used in this article are Mollusks, oyster, eastern, wild, cooked, moist heat and Fish, cod, Atlantic, cooked, dry heat.

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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

Cod

Contains more CalciumCalcium	+728.6%
Contains more IronIron	+1779.6%
Contains more CopperCopper	+15752.8%
Contains more ZincZinc	+13451.7%
Contains more PhosphorusPhosphorus	+40.6%
Contains more ManganeseManganese	+2855%

Contains more MagnesiumMagnesium	+20%
Contains more PotassiumPotassium	+75.5%
Contains less SodiumSodium	-53%

~equal in Selenium ~37.6µg

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

Cod

Contains more Vitamin AVitamin A	+85.7%
Contains more Vitamin EVitamin E	+109.9%
Contains more Vitamin B2Vitamin B2	+127.8%
Contains more Vitamin B5Vitamin B5	+148.3%
Contains more Vitamin B12Vitamin B12	+1566.7%
Contains more Vitamin KVitamin K	+1900%
Contains more FolateFolate	+75%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+144.4%
Contains more Vitamin B3Vitamin B3	+35.8%
Contains more Vitamin B6Vitamin B6	+363.9%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	78.6mg	0.58mg	709%
Vitamin B12	17.5µg	1.05µg	685%
Copper	5.707mg	0.036mg	630%
Iron	9.21mg	0.49mg	109%
Manganese	0.591mg	0.02mg	25%
Protein	11.42g	22.83g	23%
Vitamin B6	0.061mg	0.283mg	17%
Calcium	116mg	14mg	10%
Cholesterol	79mg	55mg	8%
Phosphorus	194mg	138mg	8%
Vitamin B2	0.18mg	0.079mg	8%
Choline	130mg	83.7mg	8%
Vitamin D*	2 IU	46 IU	6%
Vitamin D	0µg	1.2µg	6%
Vitamin E	1.7mg	0.81mg	6%
Vitamin B5	0.447mg	0.18mg	5%
Polyunsaturated fat	1.056g	0.292g	5%
Fats	3.42g	0.86g	4%
Sodium	166mg	78mg	4%
Vitamin B1	0.036mg	0.088mg	4%
Vitamin B3	1.85mg	2.513mg	4%
Saturated fat	0.948g	0.168g	4%
Potassium	139mg	244mg	3%
Selenium	39.5µg	37.6µg	3%
Carbs	5.45g	0g	2%
Magnesium	35mg	42mg	2%
Vitamin K	2µg	0.1µg	2%
Folate	14µg	8µg	2%
Vitamin C	0mg	1mg	1%
Vitamin A	26µg	14µg	1%
Monounsaturated fat	0.506g	0.124g	1%
Calories	102kcal	105kcal	0%
Protein per 100 calories	11g	22g	N/A
Calories per 10 g protein	89kcal	46kcal	N/A
Weight per 100 calories	98g	95g	N/A
Unsaturated / Saturated Fat ratio	1.6	2.5	N/A
Net carbs	5.45g	0g	N/A
Sugar	1.23g	0g	N/A
Starch	0.9g		0%
Trans fat	0.068g		N/A
Tryptophan	0.138mg	0.256mg	0%
Threonine	0.046mg	1.001mg	0%
Isoleucine	0.459mg	1.052mg	0%
Leucine	0.716mg	1.856mg	0%
Lysine	0.762mg	2.097mg	0%
Methionine	0.257mg	0.676mg	0%
Phenylalanine	0.413mg	0.891mg	0%
Valine	0.523mg	1.176mg	0%
Histidine	0.22mg	0.672mg	0%
Omega-3 - EPA	0.353g	0.004g	N/A
Omega-3 - DHA	0.271g	0.154g	N/A
Omega-3 - ALA	0.163g		N/A
Omega-3 - DPA	0.02g	0.013g	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