Oyster vs. Avocado
Nutrition comparison of Oyster and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster and avocado:
- Avocado has more riboflavin, pantothenic acid, Vitamin B6 and folate, however, oyster contains more Vitamin B12.
- Avocado is an excellent source of dietary fiber and potassium.
- Oyster has 3.8 times less saturated fat than avocado.
- Oyster is a great source of calcium.
- Oyster is an excellent source of iron.
USDA sources for nutritional information: Oyster (Mollusks, oyster, eastern, farmed, raw) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and oyster has 65% less calories than avocado - avocado has 167 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 avocado per calorie. Oyster has a macronutrient ratio of 36:39:25 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster | Avocado | |
|---|---|---|
| Protein | 36% | 4% |
| Carbohydrates | 39% | 19% |
| Fat | 25% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado and oyster contain similar amounts of carbs - avocado has 8.6g of total carbs per 100 grams and oyster has 5.5g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than oyster - avocado has 6.8g of dietary fiber per 100 grams and oyster does not contain significant amounts.
sugar
Avocado and oyster contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and oyster does not contain significant amounts.
Protein
protein
Oyster has 166% more protein than avocado - avocado has 2g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Oyster has 3.8 times less saturated fat than avocado - avocado has 2.1g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
cholesterol
Avocado has less cholesterol than oyster - oyster has 25mg of cholesterol per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has 87% more Vitamin C than oyster - avocado has 8.8mg of Vitamin C per 100 grams and oyster has 4.7mg of Vitamin C.
Vitamin A
Avocado and oyster contain similar amounts of Vitamin A - avocado has 7ug of Vitamin A per 100 grams and oyster has 8ug of Vitamin A.
Vitamin E
Avocado has more Vitamin E than oyster - avocado has 2mg of Vitamin E per 100 grams and oyster does not contain significant amounts.
Vitamin K
Avocado has more Vitamin K than oyster - avocado has 21ug of Vitamin K per 100 grams and oyster does not contain significant amounts.
The B Vitamins
Avocado has more riboflavin, pantothenic acid, Vitamin B6 and folate, however, oyster contains more Vitamin B12. Both oyster and avocado contain significant amounts of thiamin and niacin.
| Oyster | Avocado | |
|---|---|---|
| Thiamin | 0.105 MG | 0.075 MG |
| Riboflavin | 0.065 MG | 0.143 MG |
| Niacin | 1.267 MG | 1.912 MG |
| Pantothenic acid | 0.157 MG | 1.463 MG |
| Vitamin B6 | 0.06 MG | 0.287 MG |
| Folate | 18 UG | 89 UG |
| Vitamin B12 | 16.2 UG | ~ |
Minerals
calcium
Oyster is a great source of calcium and it has 238% more calcium than avocado - avocado has 13mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Oyster is an excellent source of iron and it has 848% more iron than avocado - avocado has 0.61mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Avocado is an excellent source of potassium and it has 309% more potassium than oyster - avocado has 507mg of potassium per 100 grams and oyster has 124mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than oyster per 100 grams, however, oyster contains more dha and epa than avocado per 100 grams.
| Oyster | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.044 G | 0.125 G |
| DHA | 0.203 G | ~ |
| EPA | 0.188 G | ~ |
| Total | 0.435 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than oyster per 100 grams.
| Oyster | Avocado | |
|---|---|---|
| linoleic acid | 0.028 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.028 G | 1.689 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 (%) |
Avocado g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
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 % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 avocado or oyster contain more calories in 100 grams?Avocado is high in calories and oyster has 70% less calories than avocado - avocado has 167 calories in 100g and oyster has 59 calories.
Is avocado or oyster better for protein?
Oyster has 170% more protein than avocado - avocado has 2g of protein per 100 grams and oyster has 5.2g of protein.
Does avocado or oyster have more carbohydrates?
By weight, avocado and oyster contain similar amounts of carbs - avocado has 8.6g of carbs for 100g and oyster has 5.5g of carbohydrates.
Does avocado or oyster contain more iron?
Oyster is an abundant source of iron and it has 850% more iron than avocado - avocado has 0.61mg of iron in 100 grams and oyster has 5.8mg of iron.
Does avocado or oyster contain more potassium?
Avocado is a rich source of potassium and it has 310% more potassium than oyster - avocado has 507mg of potassium in 100 grams and oyster has 124mg of potassium.