Oyster vs. Salmon
Nutrition comparison of Oyster and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster and salmon:
- For omega-3 fatty acids, salmon has more dpa than oyster.
- Oyster is a great source of calcium.
- Oyster is an excellent source of iron.
- Salmon has more niacin, pantothenic acid and Vitamin B6, however, oyster contains more folate and Vitamin B12.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Oyster (Mollusks, oyster, eastern, farmed, raw) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and oyster has 54% less calories than salmon - salmon has 127 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, oyster is much lighter in protein, much heavier in carbs and lighter in fat compared to salmon per calorie. Oyster has a macronutrient ratio of 36:39:25 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster | Salmon | |
|---|---|---|
| Protein | 36% | 67% |
| Carbohydrates | 39% | ~ |
| Fat | 25% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than oyster - oyster has 5.5g of total carbs per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 293% more protein than oyster - salmon has 20.5g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Both salmon and oyster are low in saturated fat - salmon has 0.81g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
trans fat
Both salmon and oyster are low in trans fat - salmon has 0.03g of trans fat per 100 grams and oyster does not contain significant amounts.
cholesterol
Salmon and oyster contain similar amounts of cholesterol - salmon has 46mg of cholesterol per 100 grams and oyster has 25mg of cholesterol.
Vitamins
Vitamin C
Oyster has more Vitamin C than salmon - oyster has 4.7mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Vitamin A
Salmon has 338% more Vitamin A than oyster - salmon has 35ug of Vitamin A per 100 grams and oyster has 8ug of Vitamin A.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than oyster - salmon has 435iu of Vitamin D per 100 grams and oyster does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than oyster - salmon has 0.4mg of Vitamin E per 100 grams and oyster does not contain significant amounts.
Vitamin K
Salmon and oyster contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and oyster does not contain significant amounts.
The B Vitamins
Salmon has more niacin, pantothenic acid and Vitamin B6, however, oyster contains more folate and Vitamin B12. Both oyster and salmon contain significant amounts of thiamin and riboflavin.
| Oyster | Salmon | |
|---|---|---|
| Thiamin | 0.105 MG | 0.08 MG |
| Riboflavin | 0.065 MG | 0.105 MG |
| Niacin | 1.267 MG | 7.995 MG |
| Pantothenic acid | 0.157 MG | 1.03 MG |
| Vitamin B6 | 0.06 MG | 0.611 MG |
| Folate | 18 UG | 4 UG |
| Vitamin B12 | 16.2 UG | 4.15 UG |
Minerals
calcium
Oyster is a great source of calcium and it has 529% more calcium than salmon - salmon has 7mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Oyster is an excellent source of iron and it has 14 times more iron than salmon - salmon has 0.38mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Salmon is an excellent source of potassium and it has 195% more potassium than oyster - salmon has 366mg of potassium per 100 grams and oyster has 124mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, salmon has more DPA than oyster per 100 grams. Both oyster and salmon contain significant amounts of alpha linoleic acid (ALA), DHA and EPA.
| Oyster | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.044 G | 0.047 G |
| DHA | 0.203 G | 0.333 G |
| EPA | 0.188 G | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.435 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, salmon has more linoleic acid than oyster per 100 grams.
| Oyster | Salmon | |
|---|---|---|
| linoleic acid | 0.028 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.028 G | 0.085 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 (%) |
Salmon 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 % |
|
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 salmon or oyster contain more calories in 100 grams?Salmon is high in calories and oyster has 50% less calories than salmon - salmon has 127 calories in 100g and oyster has 59 calories.
Is salmon or oyster better for protein?
Salmon is a fantastic source of protein and it has 290% more protein than oyster - salmon has 20.5g of protein per 100 grams and oyster has 5.2g of protein.
Does oyster or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than oyster - oyster has 5.5g of carbs for 100g and salmon has no carbs..
Does salmon or oyster contain more iron?
Oyster is an abundant source of iron and it has 14 times more iron than salmon - salmon has 0.38mg of iron in 100 grams and oyster has 5.8mg of iron.
Does salmon or oyster contain more potassium?
Salmon is a rich source of potassium and it has 200% more potassium than oyster - salmon has 366mg of potassium in 100 grams and oyster has 124mg of potassium.