Yogurt vs. Oyster
Nutrition comparison of Yogurt and Oyster
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
oyster
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and oyster:
- Both yogurt and oyster are high in calcium.
- For omega-3 fatty acids, oyster has more dha and epa than yogurt.
- Oyster has 3.7 times less saturated fat than yogurt.
- Oyster has more thiamin, niacin, Vitamin B6, folate and Vitamin B12, however, yogurt contains more riboflavin and pantothenic acid.
- Oyster is an excellent source of iron.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Oyster (Mollusks, oyster, eastern, farmed, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Yogurt and oyster contain similar amounts of calories - yogurt has 61 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, yogurt is lighter in protein, lighter in carbs and much heavier in fat compared to oyster per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for oyster, 36:39:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Oyster | |
|---|---|---|
| Protein | 23% | 36% |
| Carbohydrates | 30% | 39% |
| Fat | 47% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt and oyster contain similar amounts of carbs - yogurt has 4.7g of total carbs per 100 grams and oyster has 5.5g of carbohydrates.
sugar
Oyster has less sugar than yogurt - yogurt has 4.7g of sugar per 100 grams and oyster does not contain significant amounts.
Protein
protein
Oyster has 50% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Oyster has 3.7 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
cholesterol
Yogurt and oyster contain similar amounts of cholesterol - yogurt has 13mg of cholesterol per 100 grams and oyster has 25mg of cholesterol.
Vitamins
Vitamin C
Oyster has 840% more Vitamin C than yogurt - yogurt has 0.5mg of Vitamin C per 100 grams and oyster has 4.7mg of Vitamin C.
Vitamin A
Yogurt and oyster contain similar amounts of Vitamin A - yogurt has 27ug of Vitamin A per 100 grams and oyster has 8ug of Vitamin A.
Vitamin D
Yogurt and oyster contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and oyster does not contain significant amounts.
Vitamin E
Yogurt and oyster contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and oyster does not contain significant amounts.
Vitamin K
Yogurt and oyster contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and oyster does not contain significant amounts.
The B Vitamins
Oyster has more thiamin, niacin, Vitamin B6, folate and Vitamin B12, however, yogurt contains more riboflavin and pantothenic acid.
| Yogurt | Oyster | |
|---|---|---|
| Thiamin | 0.029 MG | 0.105 MG |
| Riboflavin | 0.142 MG | 0.065 MG |
| Niacin | 0.075 MG | 1.267 MG |
| Pantothenic acid | 0.389 MG | 0.157 MG |
| Vitamin B6 | 0.032 MG | 0.06 MG |
| Folate | 7 UG | 18 UG |
| Vitamin B12 | 0.37 UG | 16.2 UG |
Minerals
calcium
Both yogurt and oyster are high in calcium. Yogurt has 175% more calcium than oyster - yogurt has 121mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Oyster is an excellent source of iron and it has 114 times more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Yogurt and oyster contain similar amounts of potassium - yogurt has 155mg 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 yogurt per 100 grams. Both yogurt and oyster contain significant amounts of alpha linoleic acid (ALA).
| Yogurt | Oyster | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.044 G |
| DHA | ~ | 0.203 G |
| EPA | ~ | 0.188 G |
| Total | 0.027 G | 0.435 G |
omega 6s
Comparing omega-6 fatty acids, yogurt has more linoleic acid than oyster per 100 grams.
| Yogurt | Oyster | |
|---|---|---|
| linoleic acid | 0.065 G | 0.028 G |
| other omega 6 | ~ | 0.033 G |
| Total | 0.065 G | 0.061 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.
Yogurt g
()
|
Daily Values (%) |
Oyster 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 % |
|
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 yogurt or oyster contain more calories in 100 grams?Yogurt and oyster contain similar amounts of calories - yogurt has 61 calories in 100g and oyster has 59 calories.
Is yogurt or oyster better for protein?
Oyster has 50% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and oyster has 5.2g of protein.
Does yogurt or oyster have more carbohydrates?
By weight, yogurt and oyster contain similar amounts of carbs - yogurt has 4.7g of carbs for 100g and oyster has 5.5g of carbohydrates.
Does yogurt or oyster contain more calcium?
Both yogurt and oyster are high in calcium. Yogurt has 180% more calcium than oyster - yogurt has 121mg of calcium in 100 grams and oyster has 44mg of calcium.
Does yogurt or oyster contain more iron?
Oyster is an abundant source of iron and it has 114 times more iron than yogurt - yogurt has 0.05mg of iron in 100 grams and oyster has 5.8mg of iron.