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  6. Chinook salmon vs. Oatmeal

Chinook salmon vs. Oatmeal — In-Depth Nutrition Comparison

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Summary of differences between chinook salmon and oatmeal

  • Chinook salmon has more vitamin B12, selenium, vitamin B3, phosphorus, and magnesium, while oatmeal has more iron, manganese, and vitamin B1.
  • Chinook salmon covers your daily need for vitamin B12, 120% more than oatmeal.
  • Chinook salmon has a lower glycemic index. The glycemic index of chinook salmon is 0, while the glycemic index of oatmeal is 79.

These are the specific foods used in this comparison Fish, salmon, chinook, cooked, dry heat and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Chinook salmon vs Oatmeal infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Contains more MagnesiumMagnesium +369.2%
Contains more PotassiumPotassium +727.9%
Contains more PhosphorusPhosphorus +381.8%
Contains more SeleniumSelenium +836%
Contains more CalciumCalcium +185.7%
Contains more IronIron +554.9%
Contains more CopperCopper +24.5%
Contains more ZincZinc +10.7%
Contains less SodiumSodium -18.3%
Contains more ManganeseManganese +2836.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +14.6%
Contains more Vitamin B3Vitamin B3 +232.1%
Contains more Vitamin B5Vitamin B5 +172.9%
Contains more Vitamin B6Vitamin B6 +59.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +490.9%
Contains more Vitamin B2Vitamin B2 +39.6%
Contains more FolateFolate +25.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Chinook salmon Oatmeal DV% diff.
Vitamin B12 2.87µg 0µg 120%
Selenium 46.8µg 5µg 76%
Iron 0.91mg 5.96mg 63%
Protein 25.72g 2.37g 47%
Vitamin B3 10.045mg 3.025mg 44%
Phosphorus 371mg 77mg 42%
Cholesterol 85mg 0mg 28%
Magnesium 122mg 26mg 23%
Manganese 0.019mg 0.558mg 23%
Fats 13.38g 1.36g 18%
Vitamin B1 0.044mg 0.26mg 18%
Polyunsaturated fat 2.662g 0.426g 15%
Saturated fat 3.214g 0.226g 14%
Potassium 505mg 61mg 13%
Vitamin B6 0.462mg 0.29mg 13%
Monounsaturated fat 5.742g 0.391g 13%
Vitamin B5 0.865mg 0.317mg 11%
Calories 231kcal 68kcal 8%
Fiber 0g 1.7g 7%
Vitamin B2 0.154mg 0.215mg 5%
Vitamin C 4.1mg 0mg 5%
Calcium 28mg 80mg 5%
Carbs 0g 11.67g 4%
Starch 10.37g 4%
Folate 35µg 44µg 2%
Vitamin A 149µg 130µg 2%
Zinc 0.56mg 0.62mg 1%
Copper 0.053mg 0.066mg 1%
Choline 4.7mg 1%
Net carbs 0g 9.97g N/A
Sugar 0.46g N/A
Sodium 60mg 49mg 0%
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g N/A
Tryptophan 0.288mg 0.04mg 0%
Threonine 1.127mg 0.083mg 0%
Isoleucine 1.185mg 0.105mg 0%
Leucine 2.09mg 0.2mg 0%
Lysine 2.362mg 0.135mg 0%
Methionine 0.761mg 0.04mg 0%
Phenylalanine 1.004mg 0.13mg 0%
Valine 1.325mg 0.151mg 0%
Histidine 0.757mg 0.057mg 0%
Omega-3 - EPA 1.01g 0g N/A
Omega-3 - DHA 0.727g 0g N/A
Omega-3 - DPA 0.296g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more ProteinProtein +985.2%
Contains more FatsFats +883.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +28.1%
~equal in Other ~0.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
Contains more Mono. FatMonounsaturated fat +1368.5%
Contains more Poly. FatPolyunsaturated fat +524.9%
Contains less Sat. FatSaturated fat -93%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.