Oysters vs. Sockeye salmon — In-Depth Nutrition Comparison

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A recap on the differences between oysters and sockeye salmon

Oysters is higher in zinc, copper, vitamin B12, iron, and manganese, yet sockeye salmon is higher in vitamin D*, vitamin B6, vitamin B3, protein, and vitamin B5.
Oysters covers your daily zinc needs 710% more than sockeye salmon.
Oysters contains 75 times more copper than sockeye salmon. While oysters contains 5.707mg of copper, sockeye salmon contains only 0.076mg.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Oysters

Sockeye salmon

Contains more CalciumCalcium	+954.5%
Contains more IronIron	+1671.2%
Contains more CopperCopper	+7409.2%
Contains more ZincZinc	+14190.9%
Contains more ManganeseManganese	+4446.2%
Contains more SeleniumSelenium	+11.3%

Contains more PotassiumPotassium	+213.7%
Contains more PhosphorusPhosphorus	+57.2%
Contains less SodiumSodium	-44.6%

~equal in Magnesium ~36mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Oysters

Sockeye salmon

Contains more Vitamin EVitamin E	+71.7%
Contains more Vitamin B12Vitamin B12	+291.5%
Contains more Vitamin KVitamin K	+1900%
Contains more FolateFolate	+100%

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+123.1%
Contains more Vitamin B1Vitamin B1	+336.1%
Contains more Vitamin B2Vitamin B2	+36.7%
Contains more Vitamin B3Vitamin B3	+447.2%
Contains more Vitamin B5Vitamin B5	+185%
Contains more Vitamin B6Vitamin B6	+1255.7%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Zinc	78.6mg	0.55mg	710%
Copper	5.707mg	0.076mg	626%
Vitamin B12	17.5µg	4.47µg	543%
Iron	9.21mg	0.52mg	109%
Vitamin D*	2 IU	670 IU	84%
Vitamin D	0µg	16.7µg	84%
Vitamin B6	0.061mg	0.827mg	59%
Vitamin B3	1.85mg	10.123mg	52%
Protein	11.42g	26.48g	30%
Manganese	0.591mg	0.013mg	25%
Vitamin B5	0.447mg	1.274mg	17%
Phosphorus	194mg	305mg	16%
Calcium	116mg	11mg	11%
Vitamin B1	0.036mg	0.157mg	10%
Omega-3 (ALA)	0.163g		10%
Potassium	139mg	436mg	9%
Selenium	39.5µg	35.5µg	7%
Cholesterol	79mg	61mg	6%
Vitamin E	1.7mg	0.99mg	5%
Vitamin B2	0.18mg	0.246mg	5%
Vitamin A	26µg	58µg	4%
Calories	102kcal	156kcal	3%
Fats	3.42g	5.57g	3%
Sodium	166mg	92mg	3%
Choline	130mg	112.6mg	3%
Monounsaturated fat	0.506g	1.864g	3%
Carbs	5.45g	0g	2%
Vitamin K	2µg	0.1µg	2%
Folate	14µg	7µg	2%
Polyunsaturated fat	1.056g	1.327g	2%
Protein per 100 calories	11g	17g	N/A
Calories per 10 g protein	89kcal	59kcal	N/A
Weight per 100 calories	98g	64g	N/A
Unsaturated / Saturated Fat ratio	1.6	3.3	N/A
Net carbs	5.45g	0g	N/A
Magnesium	35mg	36mg	0%
Sugar	1.23g	0g	N/A
Starch	0.9g	0g	0%
Trans fat	0.068g	0.023g	N/A
Saturated fat	0.948g	0.969g	0%
Tryptophan	0.138mg	0.335mg	0%
Threonine	0.046mg	1.247mg	0%
Isoleucine	0.459mg	1.274mg	0%
Leucine	0.716mg	2.185mg	0%
Lysine	0.762mg	2.574mg	0%
Methionine	0.257mg	0.858mg	0%
Phenylalanine	0.413mg	1.086mg	0%
Valine	0.523mg	1.461mg	0%
Histidine	0.22mg	0.711mg	0%
Omega-3 (EPA)	0.353g	0.299g	N/A
Omega-3 (DHA)	0.271g	0.56g	N/A
Omega-3 (DPA)	0.02g	0.093g	N/A
Omega-3 (Eicosatrienoic acid)	0.004g		N/A
Omega-6 (Gamma-linolenic acid)	0.004g		N/A
Omega-6 (Dihomo-gamma-linolenic acid)	0.007g		N/A
Omega-6 (Eicosadienoic acid)	0.007g	0.019g	N/A
Omega-6 (Linoleic acid)	0.061g		0%