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.
Detailed nutritional comparison of oyster and pork is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Oyster src
Image of Pork src

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, 35:0:65 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oyster Pork
Protein 36% 35%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oyster or Pork .

Note: The specific food items compared are: Oyster (Mollusks, oyster, eastern, farmed, raw) and Pork (Pork, fresh, ground, cooked) .

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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.

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