Oyster vs. Chicken Breast
Nutrition comparison of Oyster and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster and chicken breast:
- Chicken breast has more niacin, pantothenic acid and Vitamin B6, however, oyster contains more folate and Vitamin B12.
- Chicken breast is a great source of potassium.
- Chicken breast is an excellent source of protein.
- For omega-3 fatty acids, oyster has more dha and epa than chicken breast.
- Oyster has 71% less cholesterol than chicken breast.
- 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and oyster has 64% less calories than chicken breast - chicken breast has 165 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, oyster is much lighter in protein, much heavier in carbs and heavier in fat compared to chicken breast per calorie. Oyster has a macronutrient ratio of 36:39:25 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster | Chicken Breast | |
|---|---|---|
| Protein | 36% | 79% |
| Carbohydrates | 39% | ~ |
| Fat | 25% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken breast has less carbohydrates than oyster - oyster has 5.5g of total carbs per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Chicken breast is an excellent source of protein and it has 494% more protein than oyster - chicken breast has 31g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Chicken breast and oyster contain similar amounts of saturated fat - chicken breast has 1g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
cholesterol
Oyster has 71% less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and oyster has 25mg of cholesterol.
Vitamins
Vitamin C
Oyster has more Vitamin C than chicken breast - oyster has 4.7mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Chicken breast and oyster contain similar amounts of Vitamin A - chicken breast has 6ug of Vitamin A per 100 grams and oyster has 8ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than oyster - chicken breast has 5iu of Vitamin D per 100 grams and oyster does not contain significant amounts.
Vitamin E
Chicken breast and oyster contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and oyster does not contain significant amounts.
Vitamin K
Chicken breast and oyster contain similar amounts of Vitamin K - chicken breast has 0.3ug of Vitamin K per 100 grams and oyster does not contain significant amounts.
The B Vitamins
Chicken breast has more niacin, pantothenic acid and Vitamin B6, however, oyster contains more folate and Vitamin B12. Both oyster and chicken breast contain significant amounts of thiamin and riboflavin.
| Oyster | Chicken Breast | |
|---|---|---|
| Thiamin | 0.105 MG | 0.07 MG |
| Riboflavin | 0.065 MG | 0.114 MG |
| Niacin | 1.267 MG | 13.712 MG |
| Pantothenic acid | 0.157 MG | 0.965 MG |
| Vitamin B6 | 0.06 MG | 0.6 MG |
| Folate | 18 UG | 4 UG |
| Vitamin B12 | 16.2 UG | 0.34 UG |
Minerals
calcium
Oyster is a great source of calcium and it has 193% more calcium than chicken breast - chicken breast has 15mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Oyster is an excellent source of iron and it has 456% more iron than chicken breast - chicken breast has 1mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Chicken breast is a great source of potassium and it has 106% more potassium than oyster - chicken breast has 256mg 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 chicken breast per 100 grams. Both oyster and chicken breast contain significant amounts of alpha linoleic acid (ALA).
| Oyster | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.044 G | 0.03 G |
| DHA | 0.203 G | 0.02 G |
| EPA | 0.188 G | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.435 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than oyster per 100 grams.
| Oyster | Chicken Breast | |
|---|---|---|
| linoleic acid | 0.028 G | 0.59 G |
| other omega 6 | 0.033 G | 0.06 G |
| Total | 0.061 G | 0.65 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.
Note: The specific food items compared are: Oyster (Mollusks, oyster, eastern, farmed, raw) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Oyster g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast or oyster contain more calories in 100 grams?Chicken breast is high in calories and oyster has 60% less calories than chicken breast - chicken breast has 165 calories in 100g and oyster has 59 calories.
Is chicken breast or oyster better for protein?
Chicken breast is a fantastic source of protein and it has 490% more protein than oyster - chicken breast has 31g of protein per 100 grams and oyster has 5.2g of protein.
Does oyster or chicken breast have more carbohydrates?
By weight, chicken breast has fewer carbohydrates than oyster - oyster has 5.5g of carbs for 100g and chicken breast has no carbs..
Does chicken breast or oyster contain more iron?
Oyster is an abundant source of iron and it has 460% more iron than chicken breast - chicken breast has 1mg of iron in 100 grams and oyster has 5.8mg of iron.