Oysters vs. Salmon — In-Depth Nutrition Comparison

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What are the main differences between oysters and salmon?

Oysters is richer in zinc, copper, vitamin B12, iron, and manganese, while salmon is higher in vitamin D*, vitamin B6, vitamin B3, vitamin B1, and vitamin B5.
Oysters's daily need coverage for zinc is 711% higher.
Salmon has 116 times less copper than oysters. Oysters has 5.707mg of copper, while salmon has 0.049mg.

We used Mollusks, oyster, eastern, wild, cooked, moist heat and Fish, salmon, Atlantic, farmed, cooked, dry heat types in this comparison.

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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

Salmon

Contains more MagnesiumMagnesium	+16.7%
Contains more CalciumCalcium	+673.3%
Contains more IronIron	+2608.8%
Contains more CopperCopper	+11546.9%
Contains more ZincZinc	+18179.1%
Contains more ManganeseManganese	+3593.8%

Contains more PotassiumPotassium	+176.3%
Contains more PhosphorusPhosphorus	+29.9%
Contains less SodiumSodium	-63.3%

~equal in Selenium ~41.4µg

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

Salmon

Contains more Vitamin EVitamin E	+49.1%
Contains more Vitamin B2Vitamin B2	+33.3%
Contains more Vitamin B12Vitamin B12	+525%
Contains more Vitamin KVitamin K	+1900%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+165.4%
Contains more Vitamin B1Vitamin B1	+844.4%
Contains more Vitamin B3Vitamin B3	+334.9%
Contains more Vitamin B5Vitamin B5	+230%
Contains more Vitamin B6Vitamin B6	+960.7%
Contains more FolateFolate	+142.9%

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	78.6mg	0.43mg	711%
Copper	5.707mg	0.049mg	629%
Vitamin B12	17.5µg	2.8µg	613%
Iron	9.21mg	0.34mg	111%
Vitamin D*	2 IU	526 IU	66%
Vitamin D	0µg	13.1µg	66%
Vitamin B6	0.061mg	0.647mg	45%
Vitamin B3	1.85mg	8.045mg	39%
Manganese	0.591mg	0.016mg	25%
Vitamin B1	0.036mg	0.34mg	25%
Polyunsaturated fat	1.056g	4.553g	23%
Protein	11.42g	22.1g	21%
Vitamin B5	0.447mg	1.475mg	21%
Fats	3.42g	12.35g	14%
Calcium	116mg	15mg	10%
Monounsaturated fat	0.506g	4.181g	9%
Phosphorus	194mg	252mg	8%
Potassium	139mg	384mg	7%
Choline	130mg	90.5mg	7%
Saturated fat	0.948g	2.397g	7%
Calories	102kcal	206kcal	5%
Cholesterol	79mg	63mg	5%
Sodium	166mg	61mg	5%
Vitamin A	26µg	69µg	5%
Folate	14µg	34µg	5%
Vitamin C	0mg	3.7mg	4%
Vitamin E	1.7mg	1.14mg	4%
Selenium	39.5µg	41.4µg	3%
Vitamin B2	0.18mg	0.135mg	3%
Carbs	5.45g	0g	2%
Vitamin K	2µg	0.1µg	2%
Magnesium	35mg	30mg	1%
Protein per 100 calories	11g	11g	N/A
Calories per 10 g protein	89kcal	93kcal	N/A
Weight per 100 calories	98g	49g	N/A
Unsaturated / Saturated Fat ratio	1.6	3.6	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	0.248mg	0%
Threonine	0.046mg	0.969mg	0%
Isoleucine	0.459mg	1.018mg	0%
Leucine	0.716mg	1.796mg	0%
Lysine	0.762mg	2.03mg	0%
Methionine	0.257mg	0.654mg	0%
Phenylalanine	0.413mg	0.863mg	0%
Valine	0.523mg	1.139mg	0%
Histidine	0.22mg	0.651mg	0%
Omega-3 - EPA	0.353g	0.69g	N/A
Omega-3 - DHA	0.271g	1.457g	N/A
Omega-3 - ALA	0.163g		N/A
Omega-3 - DPA	0.02g	0.17g	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