Fish Salmon vs Mollusks Oyster
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Fish Salmon has more protein per 100 calories: 13.8 g against 10.7 g.
- Mollusks Oyster is lighter per 100 g: 63.7 kcal against 153 kcal.
- Fish Salmon leads in 23 micronutrients, including Niacin (B3), Pantothenic Acid (B5), Vitamin B6.
- Mollusks Oyster leads in 22 micronutrients, including Vitamin A, Riboflavin (B2), Folate.
Per 100 calories
| Nutrient | Fish Salmon | Mollusks Oyster |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 13.8 g | 10.7 g |
| Carbs | 0 g | 6.91 g |
| Fat | 4.82 g | 2.91 g |
| Vitamins | ||
| Vitamin A | 36.7 µg | 53.4 µg |
| Thiamin (B1) | 0.093 mg | 0.099 mg |
| Riboflavin (B2) | 0.124 mg | 0.203 mg |
| Niacin (B3) | 5.23 mg | 2.2 mg |
| Pantothenic Acid (B5) | 0.718 mg | 0.46 mg |
| Vitamin B6 | 0.315 mg | 0.074 mg |
| Folate | 9.5 µg | 18.3 µg |
| Vitamin B12 | 3.23 µg | 21.4 µg |
| Choline | 61.7 mg | 102 mg |
| Vitamin C | 0.546 mg | 6.65 mg |
| Vitamin D | 7.37 µg | 0 µg |
| Vitamin E | 0.777 mg | 1.34 mg |
| Vitamin K | 0.18 µg | 1.57 µg |
| Minerals | ||
| Calcium | 9.7 mg | 58.1 mg |
| Iron | 0.316 mg | 8.12 mg |
| Magnesium | 21 mg | 38.2 mg |
| Phosphorus | 162 mg | 184 mg |
| Potassium | 256 mg | 235 mg |
| Sodium | 36.2 mg | 193 mg |
| Zinc | 0.298 mg | 49.1 mg |
| Copper | 0.048 mg | 2.71 mg |
| Manganese | 0.008 mg | 0.697 mg |
| Selenium | 19.9 µg | 84 µg |
| Iodine | 33.6 µg | 53.4 µg |
| Carbohydrates | ||
| Sugar | 0 g | 0.974 g |
| Starch | 0 g | 0.707 g |
| Fats | ||
| Polyunsaturated Fat | 1.26 g | 1.05 g |
| Monounsaturated Fat | 1.65 g | 0.399 g |
| Saturated Fat | 0.937 g | 0.748 g |
| Trans Fat | 0.018 g | 0.053 g |
| Cholesterol | 37 mg | 60.2 mg |
| Omega-3 (ALA) | 0.098 g | 0 g |
| Omega-3 (EPA) | 0.263 g | 0.421 g |
| Omega-3 (DHA) | 0.463 g | 0.308 g |
| Omega-6 (Linoleic Acid) | 0.127 g | 0.053 g |
| Amino Acids | ||
| Histidine | 0.37 g | 0.204 g |
| Isoleucine | 0.627 g | 0.454 g |
| Leucine | 1.07 g | 0.729 g |
| Lysine | 1.22 g | 0.773 g |
| Methionine | 0.431 g | 0.24 g |
| Cystine | 0.154 g | 0.13 g |
| Phenylalanine | 0.548 g | 0.383 g |
| Tyrosine | 0.505 g | 0.352 g |
| Threonine | 0.618 g | 0.342 g |
| Tryptophan | 0.168 g | 0.123 g |
| Valine | 0.71 g | 0.473 g |
| Arginine | 0.805 g | 0.755 g |
| Alanine | 0.836 g | 0.606 g |
| Serine | 1.51 g | 0.999 g |
| Proline | 1.99 g | 1.4 g |
| Glycine | 0.658 g | 0.625 g |
| Aspartic Acid | 0.487 g | 0.432 g |
| Glutamic Acid | 0.557 g | 0.462 g |
Per 100 grams
| Nutrient | Fish Salmon | Mollusks Oyster |
|---|---|---|
| Calories | 153 kcal | 63.7 kcal |
| Protein | 21 g | 6.79 g |
| Carbs | 0 g | 4.4 g |
| Fat | 7.35 g | 1.85 g |
| Vitamins | ||
| Vitamin A | 56 µg | 34 µg |
| Thiamin (B1) | 0.142 mg | 0.063 mg |
| Riboflavin (B2) | 0.189 mg | 0.129 mg |
| Niacin (B3) | 7.97 mg | 1.4 mg |
| Pantothenic Acid (B5) | 1.1 mg | 0.293 mg |
| Vitamin B6 | 0.481 mg | 0.047 mg |
| Folate | 14.5 µg | 11.7 µg |
| Vitamin B12 | 4.93 µg | 13.7 µg |
| Choline | 94.2 mg | 65 mg |
| Vitamin C | 0.833 mg | 4.23 mg |
| Vitamin D | 11.3 µg | 0 µg |
| Vitamin E | 1.19 mg | 0.85 mg |
| Vitamin K | 0.275 µg | 1 µg |
| Minerals | ||
| Calcium | 14.8 mg | 37 mg |
| Iron | 0.482 mg | 5.17 mg |
| Magnesium | 32 mg | 24.3 mg |
| Phosphorus | 247 mg | 117 mg |
| Potassium | 391 mg | 149 mg |
| Sodium | 55.3 mg | 123 mg |
| Zinc | 0.454 mg | 31.3 mg |
| Copper | 0.073 mg | 1.73 mg |
| Manganese | 0.012 mg | 0.444 mg |
| Selenium | 30.4 µg | 53.5 µg |
| Iodine | 51.2 µg | 34 µg |
| Carbohydrates | ||
| Sugar | 0 g | 0.62 g |
| Starch | 0 g | 0.45 g |
| Fats | ||
| Polyunsaturated Fat | 1.92 g | 0.671 g |
| Monounsaturated Fat | 2.51 g | 0.254 g |
| Saturated Fat | 1.43 g | 0.476 g |
| Trans Fat | 0.027 g | 0.034 g |
| Cholesterol | 56.5 mg | 38.3 mg |
| Omega-3 (ALA) | 0.149 g | 0 g |
| Omega-3 (EPA) | 0.402 g | 0.268 g |
| Omega-3 (DHA) | 0.706 g | 0.196 g |
| Omega-6 (Linoleic Acid) | 0.194 g | 0.034 g |
| Amino Acids | ||
| Histidine | 0.565 g | 0.13 g |
| Isoleucine | 0.957 g | 0.289 g |
| Leucine | 1.64 g | 0.464 g |
| Lysine | 1.87 g | 0.492 g |
| Methionine | 0.657 g | 0.153 g |
| Cystine | 0.235 g | 0.083 g |
| Phenylalanine | 0.836 g | 0.244 g |
| Tyrosine | 0.77 g | 0.224 g |
| Threonine | 0.943 g | 0.218 g |
| Tryptophan | 0.257 g | 0.078 g |
| Valine | 1.08 g | 0.301 g |
| Arginine | 1.23 g | 0.481 g |
| Alanine | 1.28 g | 0.386 g |
| Serine | 2.3 g | 0.636 g |
| Proline | 3.04 g | 0.889 g |
| Glycine | 1 g | 0.398 g |
| Aspartic Acid | 0.743 g | 0.275 g |
| Glutamic Acid | 0.85 g | 0.294 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Fish Salmon and Mollusks Oyster, including preparation variants and research-cited compound levels, or compare any two foods.