Beef vs. Oyster
Nutrition comparison of Cooked Beef and Oyster
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
oyster
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and oyster:
- Both beef and oyster are high in iron.
- Beef has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, oyster contains more Vitamin B12.
- Beef is a great source of potassium.
- Beef is an excellent source of protein.
- For omega-3 fatty acids, oyster has more dha and epa than beef.
- Oyster has 72% less cholesterol than beef.
- Oyster is a great source of calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Oyster (Mollusks, oyster, eastern, farmed, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and oyster has 79% less calories than beef - beef has 277 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, beef is much lighter in carbs, much heavier in fat and similar to oyster for protein. Beef has a macronutrient ratio of 38:0:62 and for oyster, 36:39:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Oyster | |
|---|---|---|
| Protein | 38% | 36% |
| Carbohydrates | ~ | 39% |
| Fat | 62% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than oyster - oyster has 5.5g of total carbs per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 386% more protein than oyster - beef has 25.4g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Beef is high in saturated fat and oyster has 94% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
trans fat
Oyster has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and oyster does not contain significant amounts.
cholesterol
Oyster has 72% less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and oyster has 25mg of cholesterol.
Vitamins
Vitamin C
Oyster has more Vitamin C than beef - oyster has 4.7mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Beef and oyster contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and oyster has 8ug of Vitamin A.
Vitamin D
Beef and oyster contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and oyster does not contain significant amounts.
Vitamin E
Beef and oyster contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and oyster does not contain significant amounts.
Vitamin K
Beef and oyster contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and oyster does not contain significant amounts.
The B Vitamins
Beef has more riboflavin, niacin, pantothenic acid and Vitamin B6, however, oyster contains more Vitamin B12. Both beef and oyster contain significant amounts of thiamin and folate.
| Beef | Oyster | |
|---|---|---|
| Thiamin | 0.051 MG | 0.105 MG |
| Riboflavin | 0.176 MG | 0.065 MG |
| Niacin | 4.537 MG | 1.267 MG |
| Pantothenic acid | 0.658 MG | 0.157 MG |
| Vitamin B6 | 0.336 MG | 0.06 MG |
| Folate | 11 UG | 18 UG |
| Vitamin B12 | 2.9 UG | 16.2 UG |
Minerals
calcium
Oyster is a great source of calcium and it has 26% more calcium than beef - beef has 35mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Both beef and oyster are high in iron. Oyster has 157% more iron than beef - beef has 2.3mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Beef is a great source of potassium and it has 122% more potassium than oyster - beef has 275mg of potassium per 100 grams and oyster has 124mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oyster has more DHA and EPA than beef per 100 grams. Both beef and oyster contain significant amounts of alpha linoleic acid (ALA).
| Beef | Oyster | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.044 G |
| DHA | ~ | 0.203 G |
| EPA | ~ | 0.188 G |
| Total | 0.056 G | 0.435 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than oyster per 100 grams.
| Beef | Oyster | |
|---|---|---|
| other omega 6 | 0.047 G | 0.033 G |
| linoleic acid | 0.39 G | 0.028 G |
| Total | 0.437 G | 0.061 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.
Cooked Beef g
()
|
Daily Values (%) |
Oyster 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 beef or oyster contain more calories in 100 grams?Beef is high in calories and oyster has 80% less calories than beef - beef has 277 calories in 100g and oyster has 59 calories.
Is beef or oyster better for protein?
Beef is a fantastic source of protein and it has 390% more protein than oyster - beef has 25.4g of protein per 100 grams and oyster has 5.2g of protein.
Does oyster or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than oyster - oyster has 5.5g of carbs for 100g and beef has no carbs..
Does beef or oyster contain more iron?
Both beef and oyster are high in iron. Oyster has 160% more iron than beef - beef has 2.3mg of iron in 100 grams and oyster has 5.8mg of iron.