Oyster vs. Spinach
Nutrition comparison of Oyster and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oyster
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oyster and spinach:
- Both spinach and oyster are high in calcium and iron.
- Spinach has 61% less calories than oyster.
- Spinach has more riboflavin, Vitamin B6 and folate, however, oyster contains more pantothenic acid and Vitamin B12.
- Spinach is a great source of dietary fiber.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and potassium.
USDA sources for nutritional information: Oyster (Mollusks, oyster, eastern, farmed, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach has 61% less calories than oyster - spinach has 23 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, oyster is lighter in carbs, heavier in fat and similar to spinach for protein. Oyster has a macronutrient ratio of 36:39:25 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oyster | Spinach | |
|---|---|---|
| Protein | 36% | 39% |
| Carbohydrates | 39% | 49% |
| Fat | 25% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Spinach and oyster contain similar amounts of carbs - spinach has 3.6g of total carbs per 100 grams and oyster has 5.5g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has more dietary fiber than oyster - spinach has 2.2g of dietary fiber per 100 grams and oyster does not contain significant amounts.
sugar
Spinach and oyster contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and oyster does not contain significant amounts.
Protein
protein
Oyster has 83% more protein than spinach - spinach has 2.9g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Both spinach and oyster are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
cholesterol
Spinach has less cholesterol than oyster - oyster has 25mg of cholesterol per 100 grams and spinach does not contain significant amounts.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 498% more Vitamin C than oyster - spinach has 28.1mg of Vitamin C per 100 grams and oyster has 4.7mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 57 times more Vitamin A than oyster - spinach has 469ug of Vitamin A per 100 grams and oyster has 8ug of Vitamin A.
Vitamin E
Spinach has more Vitamin E than oyster - spinach has 2mg of Vitamin E per 100 grams and oyster does not contain significant amounts.
Vitamin K
Spinach is an excellent source of Vitamin K and it has more Vitamin K than oyster - spinach has 482.9ug of Vitamin K per 100 grams and oyster does not contain significant amounts.
The B Vitamins
Spinach has more riboflavin, Vitamin B6 and folate, however, oyster contains more pantothenic acid and Vitamin B12. Both oyster and spinach contain significant amounts of thiamin and niacin.
| Oyster | Spinach | |
|---|---|---|
| Thiamin | 0.105 MG | 0.078 MG |
| Riboflavin | 0.065 MG | 0.189 MG |
| Niacin | 1.267 MG | 0.724 MG |
| Pantothenic acid | 0.157 MG | 0.065 MG |
| Vitamin B6 | 0.06 MG | 0.195 MG |
| Folate | 18 UG | 194 UG |
| Vitamin B12 | 16.2 UG | ~ |
Minerals
calcium
Both spinach and oyster are high in calcium. Spinach has 125% more calcium than oyster - spinach has 99mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Both spinach and oyster are high in iron. Oyster has 113% more iron than spinach - spinach has 2.7mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Spinach is an excellent source of potassium and it has 350% more potassium than oyster - spinach has 558mg of potassium per 100 grams and oyster has 124mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spinach has more alpha linoleic acid (ALA) than oyster per 100 grams, however, oyster contains more dha and epa than spinach per 100 grams.
| Oyster | Spinach | |
|---|---|---|
| alpha linoleic acid | 0.044 G | 0.138 G |
| DHA | 0.203 G | ~ |
| EPA | 0.188 G | ~ |
| Total | 0.435 G | 0.138 G |
omega 6s
Comparing omega-6 fatty acids, both oyster and spinach contain small amounts of linoleic acid.
| Oyster | Spinach | |
|---|---|---|
| linoleic acid | 0.028 G | 0.026 G |
| other omega 6 | 0.033 G | ~ |
| Total | 0.061 G | 0.026 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 Spinach .
Oyster g
()
|
Daily Values (%) |
Spinach 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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 spinach or oyster contain more calories in 100 grams?Spinach has 60% less calories than oyster - spinach has 23 calories in 100g and oyster has 59 calories.
Is spinach or oyster better for protein?
Oyster has 80% more protein than spinach - spinach has 2.9g of protein per 100 grams and oyster has 5.2g of protein.
Does spinach or oyster have more carbohydrates?
By weight, spinach and oyster contain similar amounts of carbs - spinach has 3.6g of carbs for 100g and oyster has 5.5g of carbohydrates.
Does spinach or oyster contain more calcium?
Both spinach and oyster are high in calcium. Spinach has 130% more calcium than oyster - spinach has 99mg of calcium in 100 grams and oyster has 44mg of calcium.
Does spinach or oyster contain more iron?
Both spinach and oyster are high in iron. Oyster has 110% more iron than spinach - spinach has 2.7mg of iron in 100 grams and oyster has 5.8mg of iron.
Does spinach or oyster contain more potassium?
Spinach is a rich source of potassium and it has 350% more potassium than oyster - spinach has 558mg of potassium in 100 grams and oyster has 124mg of potassium.