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:
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 | ~ | ~ |
Salmon has less carbohydrates than oyster - oyster has 5.5g of total carbs per 100 grams and salmon does not contain significant amounts.
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.
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.
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.
Salmon and oyster contain similar amounts of cholesterol - salmon has 46mg of cholesterol per 100 grams and oyster has 25mg of cholesterol.
Oyster has more Vitamin C than salmon - oyster has 4.7mg of Vitamin C per 100 grams and salmon does not contain significant amounts.
Salmon has 338% more Vitamin A than oyster - salmon has 35ug of Vitamin A per 100 grams and oyster has 8ug of Vitamin A.
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.
Salmon has more Vitamin E than oyster - salmon has 0.4mg of Vitamin E per 100 grams and oyster does not contain significant amounts.
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.
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 |
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.
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.
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.
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 |
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 |
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 Salmon .
Oyster g
()
|
Daily Values (%) |
Salmon 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 % |
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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 | |||