Oyster vs. Pork
Nutrition comparison of Oyster and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster and pork:
- For omega-3 fatty acids, oyster has more dha and epa than pork.
- Oyster has 73% less cholesterol than pork.
- Oyster is a great source of calcium.
- Oyster is an excellent source of iron.
- Pork has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, oyster contains more folate and Vitamin B12.
- Pork is an excellent source of potassium and protein.
USDA sources for nutritional information: Oyster (Mollusks, oyster, eastern, farmed, raw) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pork is high in calories and oyster has 80% less calories than pork - pork has 297 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, oyster is much heavier in carbs, much lighter in fat and similar to pork for protein. Oyster has a macronutrient ratio of 36:39:25 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster | Pork | |
|---|---|---|
| Protein | 36% | 36% |
| Carbohydrates | 39% | ~ |
| Fat | 25% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has less carbohydrates than oyster - oyster has 5.5g of total carbs per 100 grams and pork does not contain significant amounts.
Protein
protein
Pork is an excellent source of protein and it has 392% more protein than oyster - pork has 25.7g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Pork is high in saturated fat and oyster has 94% less saturated fat than pork - pork has 7.7g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
cholesterol
Oyster has 73% less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and oyster has 25mg of cholesterol.
Vitamins
Vitamin C
Oyster has 571% more Vitamin C than pork - pork has 0.7mg of Vitamin C per 100 grams and oyster has 4.7mg of Vitamin C.
Vitamin A
Pork and oyster contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and oyster has 8ug of Vitamin A.
Vitamin D
Pork has more Vitamin D than oyster - pork has 21iu of Vitamin D per 100 grams and oyster does not contain significant amounts.
Vitamin E
Pork and oyster contain similar amounts of Vitamin E - pork has 0.21mg of Vitamin E per 100 grams and oyster does not contain significant amounts.
The B Vitamins
Pork has more thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6, however, oyster contains more folate and Vitamin B12.
| Oyster | Pork | |
|---|---|---|
| Thiamin | 0.105 MG | 0.706 MG |
| Riboflavin | 0.065 MG | 0.22 MG |
| Niacin | 1.267 MG | 4.206 MG |
| Pantothenic acid | 0.157 MG | 0.52 MG |
| Vitamin B6 | 0.06 MG | 0.391 MG |
| Folate | 18 UG | 6 UG |
| Vitamin B12 | 16.2 UG | 0.54 UG |
Minerals
calcium
Oyster is a great source of calcium and it has 100% more calcium than pork - pork has 22mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Oyster is an excellent source of iron and it has 348% more iron than pork - pork has 1.3mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Pork is an excellent source of potassium and it has 192% more potassium than oyster - pork has 362mg 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 pork per 100 grams. Both oyster and pork contain significant amounts of alpha linoleic acid (ALA).
| Oyster | Pork | |
|---|---|---|
| alpha linoleic acid | 0.044 G | 0.07 G |
| DHA | 0.203 G | ~ |
| EPA | 0.188 G | ~ |
| Total | 0.435 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, pork has more linoleic acid than oyster per 100 grams.
| Oyster | Pork | |
|---|---|---|
| linoleic acid | 0.028 G | 1.64 G |
| other omega 6 | 0.033 G | 0.08 G |
| Total | 0.061 G | 1.72 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 (%) |
Cooked Pork g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pork or oyster contain more calories in 100 grams?Pork is high in calories and oyster has 80% less calories than pork - pork has 297 calories in 100g and oyster has 59 calories.
Is pork or oyster better for protein?
Pork is a fantastic source of protein and it has 390% more protein than oyster - pork has 25.7g of protein per 100 grams and oyster has 5.2g of protein.
Does oyster or pork have more carbohydrates?
By weight, pork has fewer carbohydrates than oyster - oyster has 5.5g of carbs for 100g and pork has no carbs..
Does pork or oyster contain more iron?
Oyster is an abundant source of iron and it has 350% more iron than pork - pork has 1.3mg of iron in 100 grams and oyster has 5.8mg of iron.
Does pork or oyster contain more potassium?
Pork is a rich source of potassium and it has 190% more potassium than oyster - pork has 362mg of potassium in 100 grams and oyster has 124mg of potassium.