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  6. Salmon raw vs. Oatmeal

Salmon raw vs. Oatmeal — In-Depth Nutrition Comparison

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How are salmon raw and oatmeal different?

  • Salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, copper, and phosphorus; however, oatmeal is richer in iron and manganese.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Salmon raw has a lower glycemic index (0) than oatmeal (79).

Fish, salmon, Atlantic, wild, raw and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) are the varieties used in this article.

Infographic

Salmon raw vs Oatmeal infographic
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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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
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 +11.5%
Contains more PotassiumPotassium +703.3%
Contains more CopperCopper +278.8%
Contains more PhosphorusPhosphorus +159.7%
Contains less SodiumSodium -10.2%
Contains more SeleniumSelenium +630%
Contains more CalciumCalcium +566.7%
Contains more IronIron +645%
Contains more ManganeseManganese +3387.5%
~equal in Zinc ~0.62mg

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 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 B2Vitamin B2 +76.7%
Contains more Vitamin B3Vitamin B3 +159.8%
Contains more Vitamin B5Vitamin B5 +424.9%
Contains more Vitamin B6Vitamin B6 +182.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin AVitamin A +983.3%
Contains more Vitamin B1Vitamin B1 +15%
Contains more FolateFolate +76%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Oatmeal DV% diff.
Vitamin B12 3.18µg 0µg 133%
Iron 0.8mg 5.96mg 65%
Selenium 36.5µg 5µg 57%
Vitamin B6 0.818mg 0.29mg 41%
Protein 19.84g 2.37g 35%
Vitamin B3 7.86mg 3.025mg 30%
Vitamin B5 1.664mg 0.317mg 27%
Manganese 0.016mg 0.558mg 24%
Copper 0.25mg 0.066mg 20%
Cholesterol 55mg 0mg 18%
Phosphorus 200mg 77mg 18%
Polyunsaturated fat 2.539g 0.426g 14%
Potassium 490mg 61mg 13%
Vitamin A 12µg 130µg 13%
Vitamin B2 0.38mg 0.215mg 13%
Fats 6.34g 1.36g 8%
Calcium 12mg 80mg 7%
Fiber 0g 1.7g 7%
Folate 25µg 44µg 5%
Monounsaturated fat 2.103g 0.391g 4%
Calories 142kcal 68kcal 4%
Carbs 0g 11.67g 4%
Starch 10.37g 4%
Vitamin B1 0.226mg 0.26mg 3%
Saturated fat 0.981g 0.226g 3%
Magnesium 29mg 26mg 1%
Choline 4.7mg 1%
Net carbs 0g 9.97g N/A
Sugar 0.46g N/A
Zinc 0.64mg 0.62mg 0%
Sodium 44mg 49mg 0%
Vitamin E 0.07mg 0%
Vitamin K 0.4µg 0%
Trans fat 0.003g N/A
Tryptophan 0.222mg 0.04mg 0%
Threonine 0.87mg 0.083mg 0%
Isoleucine 0.914mg 0.105mg 0%
Leucine 1.613mg 0.2mg 0%
Lysine 1.822mg 0.135mg 0%
Methionine 0.587mg 0.04mg 0%
Phenylalanine 0.775mg 0.13mg 0%
Valine 1.022mg 0.151mg 0%
Histidine 0.584mg 0.057mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 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 +737.1%
Contains more FatsFats +366.2%
Contains more OtherOther +833.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 +437.9%
Contains more Poly. FatPolyunsaturated fat +496%
Contains less Sat. FatSaturated fat -77%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.