Oyster vs. Flaxseeds
Nutrition comparison of Oyster and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster and flaxseeds:
- Both flaxseeds and oyster are high in calcium and iron.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, oyster contains more Vitamin B12.
- Flaxseed is an excellent source of dietary fiber, potassium and protein.
- Oyster has 7.2 times less saturated fat than flaxseed.
- Oyster has signficantly less carbohydrates than flaxseed.
USDA sources for nutritional information: Oyster (Mollusks, oyster, eastern, farmed, raw) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Flaxseed is high in calories and oyster has 89% less calories than flaxseed - flaxseed has 534 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, oyster is much heavier in protein, heavier in carbs and much lighter in fat compared to flaxseeds per calorie. Oyster has a macronutrient ratio of 36:39:25 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster | Flaxseeds | |
|---|---|---|
| Protein | 36% | 13% |
| Carbohydrates | 39% | 21% |
| Fat | 25% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Oyster has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and oyster has 5.5g of carbohydrates.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than oyster - flaxseed has 27.3g of dietary fiber per 100 grams and oyster does not contain significant amounts.
sugar
Oyster has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and oyster does not contain significant amounts.
Protein
protein
Flaxseed is an excellent source of protein and it has 250% more protein than oyster - flaxseed has 18.3g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Oyster has 7.2 times less saturated fat than flaxseed - flaxseed has 3.7g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
cholesterol
Flaxseed has less cholesterol than oyster - oyster has 25mg of cholesterol per 100 grams and flaxseed does not contain significant amounts.
Vitamins
Vitamin C
Oyster has 683% more Vitamin C than flaxseed - flaxseed has 0.6mg of Vitamin C per 100 grams and oyster has 4.7mg of Vitamin C.
Vitamin A
Oyster has more Vitamin A than flaxseed - oyster has 8ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.
Vitamin E
Flaxseeds and oyster contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and oyster does not contain significant amounts.
Vitamin K
Flaxseeds and oyster contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and oyster does not contain significant amounts.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, oyster contains more Vitamin B12.
| Oyster | Flaxseeds | |
|---|---|---|
| Thiamin | 0.105 MG | 1.644 MG |
| Riboflavin | 0.065 MG | 0.161 MG |
| Niacin | 1.267 MG | 3.08 MG |
| Pantothenic acid | 0.157 MG | 0.985 MG |
| Vitamin B6 | 0.06 MG | 0.473 MG |
| Folate | 18 UG | 87 UG |
| Vitamin B12 | 16.2 UG | ~ |
Minerals
calcium
Both flaxseeds and oyster are high in calcium. Flaxseed has 480% more calcium than oyster - flaxseed has 255mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Both flaxseeds and oyster are high in iron. Flaxseed is very similar to flaxseed for iron - flaxseed has 5.7mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Flaxseed is an excellent source of potassium and it has 556% more potassium than oyster - flaxseed has 813mg of potassium per 100 grams and oyster has 124mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than oyster per 100 grams, however, oyster contains more dha and epa than flaxseed per 100 grams.
| Oyster | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.044 G | 22.813 G |
| DHA | 0.203 G | ~ |
| EPA | 0.188 G | ~ |
| Total | 0.435 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed has more linoleic acid than oyster per 100 grams.
| Oyster | Flaxseeds | |
|---|---|---|
| linoleic acid | 0.028 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 0.028 G | 5.91 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Oyster g
()
|
Daily Values (%) |
Flaxseeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flaxseeds or oyster contain more calories in 100 grams?Flaxseed is high in calories and oyster has 90% less calories than flaxseed - flaxseed has 534 calories in 100g and oyster has 59 calories.
Is flaxseeds or oyster better for protein?
Flaxseed is a fantastic source of protein and it has 250% more protein than oyster - flaxseed has 18.3g of protein per 100 grams and oyster has 5.2g of protein.
Does flaxseeds or oyster have more carbohydrates?
By weight, oyster has signficantly fewer carbohydrates than flaxseed - flaxseed has 28.9g of carbs for 100g and oyster has 5.5g of carbohydrates.
Does flaxseeds or oyster contain more calcium?
Both flaxseeds and oyster are high in calcium. Flaxseed has 480% more calcium than oyster - flaxseed has 255mg of calcium in 100 grams and oyster has 44mg of calcium.
Does flaxseeds or oyster contain more iron?
Both flaxseeds and oyster are high in iron. Flaxseed is very similar to flaxseed for iron - flaxseed has 5.7mg of iron in 100 grams and oyster has 5.8mg of iron.
Does flaxseeds or oyster contain more potassium?
Flaxseed is a rich source of potassium and it has 560% more potassium than oyster - flaxseed has 813mg of potassium in 100 grams and oyster has 124mg of potassium.