Oyster vs. Broccoli
Nutrition comparison of Oyster and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster and broccoli:
- Both broccoli and oyster are high in calcium.
- Broccoli has more pantothenic acid, Vitamin B6 and folate, however, oyster contains more Vitamin B12.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Oyster is an excellent source of iron.
USDA sources for nutritional information: Oyster (Mollusks, oyster, eastern, farmed, raw) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 42% less calories than oyster - broccoli has 34 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, oyster is heavier in protein, much lighter in carbs and heavier in fat compared to broccoli per calorie. Oyster has a macronutrient ratio of 36:39:25 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster | Broccoli | |
|---|---|---|
| Protein | 36% | 28% |
| Carbohydrates | 39% | 65% |
| Fat | 25% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli and oyster contain similar amounts of carbs - broccoli has 6.6g of total carbs per 100 grams and oyster has 5.5g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has more dietary fiber than oyster - broccoli has 2.6g of dietary fiber per 100 grams and oyster does not contain significant amounts.
sugar
Oyster has less sugar than broccoli - broccoli has 1.7g of sugar per 100 grams and oyster does not contain significant amounts.
Protein
protein
Oyster has 85% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Both broccoli and oyster are low in saturated fat - broccoli has 0.11g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
cholesterol
Broccoli has less cholesterol than oyster - oyster has 25mg of cholesterol per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 17 times more Vitamin C than oyster - broccoli has 89.2mg of Vitamin C per 100 grams and oyster has 4.7mg of Vitamin C.
Vitamin A
Broccoli has 288% more Vitamin A than oyster - broccoli has 31ug of Vitamin A per 100 grams and oyster has 8ug of Vitamin A.
Vitamin E
Broccoli has more Vitamin E than oyster - broccoli has 0.78mg of Vitamin E per 100 grams and oyster does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than oyster - broccoli has 101.6ug of Vitamin K per 100 grams and oyster does not contain significant amounts.
The B Vitamins
Broccoli has more pantothenic acid, Vitamin B6 and folate, however, oyster contains more Vitamin B12. Both oyster and broccoli contain significant amounts of thiamin, riboflavin and niacin.
| Oyster | Broccoli | |
|---|---|---|
| Thiamin | 0.105 MG | 0.071 MG |
| Riboflavin | 0.065 MG | 0.117 MG |
| Niacin | 1.267 MG | 0.639 MG |
| Pantothenic acid | 0.157 MG | 0.573 MG |
| Vitamin B6 | 0.06 MG | 0.175 MG |
| Folate | 18 UG | 63 UG |
| Vitamin B12 | 16.2 UG | ~ |
Minerals
calcium
Both broccoli and oyster are high in calcium. Broccoli has a little more calcium (7%) than oyster by weight - broccoli has 47mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Oyster is an excellent source of iron and it has 692% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 155% more potassium than oyster - broccoli has 316mg 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 alpha linoleic acid (ALA), DHA and EPA than broccoli per 100 grams.
| Oyster | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.044 G | 0.0215 G |
| DHA | 0.203 G | ~ |
| EPA | 0.188 G | ~ |
| Total | 0.435 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, both oyster and broccoli contain small amounts of linoleic acid.
| Oyster | Broccoli | |
|---|---|---|
| linoleic acid | 0.028 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.028 G | 0.055 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 (%) |
Broccoli 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 broccoli or oyster contain more calories in 100 grams?Broccoli has 40% less calories than oyster - broccoli has 34 calories in 100g and oyster has 59 calories.
Is broccoli or oyster better for protein?
Oyster has 90% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and oyster has 5.2g of protein.
Does broccoli or oyster have more carbohydrates?
By weight, broccoli and oyster contain similar amounts of carbs - broccoli has 6.6g of carbs for 100g and oyster has 5.5g of carbohydrates.
Does broccoli or oyster contain more calcium?
Both broccoli and oyster are high in calcium. Broccoli has a little more calcium ( 10%) than oyster by weight - broccoli has 47mg of calcium in 100 grams and oyster has 44mg of calcium.
Does broccoli or oyster contain more iron?
Oyster is an abundant source of iron and it has 690% more iron than broccoli - broccoli has 0.73mg of iron in 100 grams and oyster has 5.8mg of iron.
Does broccoli or oyster contain more potassium?
Broccoli is a rich source of potassium and it has 160% more potassium than oyster - broccoli has 316mg of potassium in 100 grams and oyster has 124mg of potassium.