Egg vs. Oyster
Nutrition comparison of Egg and Oyster
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
oyster
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and oyster:
- Both egg and oyster are high in calcium.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, oyster has more dha and epa than egg.
- Oyster has 6 times less saturated fat than egg.
- Oyster has more thiamin, niacin and Vitamin B12, however, egg contains more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Oyster is an excellent source of iron.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Oyster (Mollusks, oyster, eastern, farmed, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and oyster has 59% less calories than egg - egg has 143 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, egg is much lighter in carbs, much heavier in fat and similar to oyster for protein. Egg has a macronutrient ratio of 36:2:62 and for oyster, 36:39:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Oyster | |
|---|---|---|
| Protein | 36% | 36% |
| Carbohydrates | 2% | 39% |
| Fat | 62% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Egg and oyster contain similar amounts of carbs - egg has 0.72g of total carbs per 100 grams and oyster has 5.5g of carbohydrates.
sugar
Egg and oyster contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and oyster does not contain significant amounts.
Protein
protein
Egg is an excellent source of protein and it has 141% more protein than oyster - egg has 12.6g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Oyster has 6 times less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
trans fat
Both egg and oyster are low in trans fat - egg has 0.04g of trans fat per 100 grams and oyster does not contain significant amounts.
cholesterol
Egg is high in cholesterol and oyster has 93% less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and oyster has 25mg of cholesterol.
Vitamins
Vitamin C
Oyster has more Vitamin C than egg - oyster has 4.7mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 19 times more Vitamin A than oyster - egg has 160ug of Vitamin A per 100 grams and oyster has 8ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than oyster - egg has 82iu of Vitamin D per 100 grams and oyster does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than oyster - egg has 1.1mg of Vitamin E per 100 grams and oyster does not contain significant amounts.
Vitamin K
Egg and oyster contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and oyster does not contain significant amounts.
The B Vitamins
Oyster has more thiamin, niacin and Vitamin B12, however, egg contains more riboflavin, pantothenic acid, Vitamin B6 and folate.
| Egg | Oyster | |
|---|---|---|
| Thiamin | 0.04 MG | 0.105 MG |
| Riboflavin | 0.457 MG | 0.065 MG |
| Niacin | 0.075 MG | 1.267 MG |
| Pantothenic acid | 1.533 MG | 0.157 MG |
| Vitamin B6 | 0.17 MG | 0.06 MG |
| Folate | 47 UG | 18 UG |
| Vitamin B12 | 0.89 UG | 16.2 UG |
Minerals
calcium
Both egg and oyster are high in calcium. Egg has 27% more calcium than oyster - egg has 56mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Oyster is an excellent source of iron and it has 230% more iron than egg - egg has 1.8mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Egg and oyster contain similar amounts of potassium - egg has 138mg 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 egg per 100 grams. Both egg and oyster contain significant amounts of alpha linoleic acid (ALA).
| Egg | Oyster | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.044 G |
| DHA | 0.058 G | 0.203 G |
| DPA | 0.007 G | ~ |
| EPA | ~ | 0.188 G |
| Total | 0.113 G | 0.435 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than oyster per 100 grams.
| Egg | Oyster | |
|---|---|---|
| other omega 6 | 0.188 G | 0.033 G |
| linoleic acid | 1.555 G | 0.028 G |
| Total | 1.743 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.
Egg 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 egg or oyster contain more calories in 100 grams?Egg is high in calories and oyster has 60% less calories than egg - egg has 143 calories in 100g and oyster has 59 calories.
Is egg or oyster better for protein?
Egg is a fantastic source of protein and it has 140% more protein than oyster - egg has 12.6g of protein per 100 grams and oyster has 5.2g of protein.
Does egg or oyster have more carbohydrates?
By weight, egg and oyster contain similar amounts of carbs - egg has 0.72g of carbs for 100g and oyster has 5.5g of carbohydrates.
Does egg or oyster contain more calcium?
Both egg and oyster are high in calcium. Egg has 30% more calcium than oyster - egg has 56mg of calcium in 100 grams and oyster has 44mg of calcium.
Does egg or oyster contain more iron?
Oyster is an abundant source of iron and it has 230% more iron than egg - egg has 1.8mg of iron in 100 grams and oyster has 5.8mg of iron.