Fish Mackerel vs Mollusks Oyster
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Fish Mackerel has more protein per 100 calories: 12.9 g against 10.7 g.
- Mollusks Oyster is lighter per 100 g: 63.7 kcal against 152 kcal.
- Fish Mackerel leads in 19 micronutrients, including Niacin (B3), Vitamin B6, Vitamin D.
- Mollusks Oyster leads in 20 micronutrients, including Folate, Vitamin B12, Choline.
Per 100 calories
| Nutrient | Fish Mackerel | Mollusks Oyster |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 12.9 g | 10.7 g |
| Carbs | 0 g | 6.91 g |
| Fat | 4.96 g | 2.91 g |
| Vitamins | ||
| Vitamin A | 53.7 µg | 53.4 µg |
| Thiamin (B1) | 0.085 mg | 0.099 mg |
| Riboflavin (B2) | 0.227 mg | 0.203 mg |
| Niacin (B3) | 4.66 mg | 2.2 mg |
| Pantothenic Acid (B5) | 0.455 mg | 0.46 mg |
| Vitamin B6 | 0.259 mg | 0.074 mg |
| Folate | 1.98 µg | 18.3 µg |
| Vitamin B12 | 5.13 µg | 21.4 µg |
| Choline | 40.1 mg | 102 mg |
| Vitamin C | 0.923 mg | 6.65 mg |
| Vitamin D | 7.14 µg | 0 µg |
| Vitamin E | 0.705 mg | 1.34 mg |
| Vitamin K | 1.14 µg | 1.57 µg |
| Minerals | ||
| Calcium | 12.7 mg | 58.1 mg |
| Iron | 0.826 mg | 8.12 mg |
| Magnesium | 27.8 mg | 38.2 mg |
| Phosphorus | 131 mg | 184 mg |
| Potassium | 264 mg | 235 mg |
| Sodium | 64.7 mg | 193 mg |
| Zinc | 0.387 mg | 49.1 mg |
| Copper | 0.041 mg | 2.71 mg |
| Manganese | 0.008 mg | 0.697 mg |
| Selenium | 25.3 µg | 84 µg |
| Iodine | 53.7 µg | 53.4 µg |
| Carbohydrates | ||
| Sugar | 0 g | 0.974 g |
| Starch | 0 g | 0.707 g |
| Fats | ||
| Polyunsaturated Fat | 1.23 g | 1.05 g |
| Monounsaturated Fat | 1.71 g | 0.399 g |
| Saturated Fat | 1.27 g | 0.748 g |
| Trans Fat | 0 g | 0.053 g |
| Cholesterol | 40.5 mg | 60.2 mg |
| Omega-3 (EPA) | 0.308 g | 0.421 g |
| Omega-3 (DHA) | 0.58 g | 0.308 g |
| Omega-6 (Linoleic Acid) | 0.078 g | 0.053 g |
| Amino Acids | ||
| Histidine | 0.38 g | 0.204 g |
| Isoleucine | 0.594 g | 0.454 g |
| Leucine | 1.05 g | 0.729 g |
| Lysine | 1.18 g | 0.773 g |
| Methionine | 0.382 g | 0.24 g |
| Cystine | 0.138 g | 0.13 g |
| Phenylalanine | 0.503 g | 0.383 g |
| Tyrosine | 0.436 g | 0.352 g |
| Threonine | 0.565 g | 0.342 g |
| Tryptophan | 0.144 g | 0.123 g |
| Valine | 0.663 g | 0.473 g |
| Arginine | 0.77 g | 0.755 g |
| Alanine | 0.78 g | 0.606 g |
| Serine | 1.32 g | 0.999 g |
| Proline | 1.93 g | 1.4 g |
| Glycine | 0.619 g | 0.625 g |
| Aspartic Acid | 0.456 g | 0.432 g |
| Glutamic Acid | 0.526 g | 0.462 g |
Per 100 grams
| Nutrient | Fish Mackerel | Mollusks Oyster |
|---|---|---|
| Calories | 152 kcal | 63.7 kcal |
| Protein | 19.6 g | 6.79 g |
| Carbs | 0 g | 4.4 g |
| Fat | 7.52 g | 1.85 g |
| Vitamins | ||
| Vitamin A | 81.5 µg | 34 µg |
| Thiamin (B1) | 0.129 mg | 0.063 mg |
| Riboflavin (B2) | 0.345 mg | 0.129 mg |
| Niacin (B3) | 7.07 mg | 1.4 mg |
| Pantothenic Acid (B5) | 0.69 mg | 0.293 mg |
| Vitamin B6 | 0.393 mg | 0.047 mg |
| Folate | 3 µg | 11.7 µg |
| Vitamin B12 | 7.78 µg | 13.7 µg |
| Choline | 60.8 mg | 65 mg |
| Vitamin C | 1.4 mg | 4.23 mg |
| Vitamin D | 10.8 µg | 0 µg |
| Vitamin E | 1.07 mg | 0.85 mg |
| Vitamin K | 1.73 µg | 1 µg |
| Minerals | ||
| Calcium | 19.3 mg | 37 mg |
| Iron | 1.25 mg | 5.17 mg |
| Magnesium | 42.3 mg | 24.3 mg |
| Phosphorus | 199 mg | 117 mg |
| Potassium | 400 mg | 149 mg |
| Sodium | 98.3 mg | 123 mg |
| Zinc | 0.587 mg | 31.3 mg |
| Copper | 0.062 mg | 1.73 mg |
| Manganese | 0.012 mg | 0.444 mg |
| Selenium | 38.4 µg | 53.5 µg |
| Iodine | 81.5 µg | 34 µg |
| Carbohydrates | ||
| Sugar | 0 g | 0.62 g |
| Starch | 0 g | 0.45 g |
| Fats | ||
| Polyunsaturated Fat | 1.87 g | 0.671 g |
| Monounsaturated Fat | 2.6 g | 0.254 g |
| Saturated Fat | 1.93 g | 0.476 g |
| Trans Fat | 0 g | 0.034 g |
| Cholesterol | 61.5 mg | 38.3 mg |
| Omega-3 (EPA) | 0.468 g | 0.268 g |
| Omega-3 (DHA) | 0.88 g | 0.196 g |
| Omega-6 (Linoleic Acid) | 0.118 g | 0.034 g |
| Amino Acids | ||
| Histidine | 0.576 g | 0.13 g |
| Isoleucine | 0.902 g | 0.289 g |
| Leucine | 1.59 g | 0.464 g |
| Lysine | 1.8 g | 0.492 g |
| Methionine | 0.579 g | 0.153 g |
| Cystine | 0.21 g | 0.083 g |
| Phenylalanine | 0.764 g | 0.244 g |
| Tyrosine | 0.661 g | 0.224 g |
| Threonine | 0.858 g | 0.218 g |
| Tryptophan | 0.219 g | 0.078 g |
| Valine | 1.01 g | 0.301 g |
| Arginine | 1.17 g | 0.481 g |
| Alanine | 1.18 g | 0.386 g |
| Serine | 2.01 g | 0.636 g |
| Proline | 2.92 g | 0.889 g |
| Glycine | 0.939 g | 0.398 g |
| Aspartic Acid | 0.692 g | 0.275 g |
| Glutamic Acid | 0.798 g | 0.294 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Fish Mackerel and Mollusks Oyster, including preparation variants and research-cited compound levels, or compare any two foods.