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  6. Salmon raw vs. Oat

Salmon raw vs. Oat — In-Depth Nutrition Comparison

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The main differences between Salmon raw and Oat

  • Salmon raw is richer in Vitamin B12, Vitamin B6, and Vitamin B3, yet Oat is richer in Manganese, Iron, Phosphorus, Vitamin B1, Fiber, Copper, and Magnesium.
  • Daily need coverage for Manganese from Oat is 213% higher.

Food types used in this article are Fish, salmon, Atlantic, wild, raw and Oats.

Infographic

Salmon raw vs Oat 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.
Salmon raw
Salmon raw
2
:
8
Oat
Oat
Contains more Potassium +14.2%
Contains more Calcium +350%
Contains more Iron +490%
Contains more Magnesium +510.3%
Contains more Phosphorus +161.5%
Contains less Sodium -95.5%
Contains more Zinc +520.3%
Contains more Copper +150.4%
Contains more Manganese +30625%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Oat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Contains more Potassium +14.2%
Contains more Calcium +350%
Contains more Iron +490%
Contains more Magnesium +510.3%
Contains more Phosphorus +161.5%
Contains less Sodium -95.5%
Contains more Zinc +520.3%
Contains more Copper +150.4%
Contains more Manganese +30625%

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.
Salmon raw
Salmon raw
6
:
3
Oat
Oat
Contains more Vitamin A +∞%
Contains more Vitamin B2 +173.4%
Contains more Vitamin B3 +717.9%
Contains more Vitamin B5 +23.4%
Contains more Vitamin B6 +587.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +237.6%
Contains more Folate +124%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Oat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +173.4%
Contains more Vitamin B3 +717.9%
Contains more Vitamin B5 +23.4%
Contains more Vitamin B6 +587.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +237.6%
Contains more Folate +124%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
3
:
2
Oat
Oat
Contains more Protein +17.5%
Contains more Water +733.3%
Contains more Other +209.3%
Contains more Carbs +∞%
Equal in Fats - 6.9
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Oat
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 g
Contains more Protein +17.5%
Contains more Water +733.3%
Contains more Other +209.3%
Contains more Carbs +∞%
Equal in Fats - 6.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
1
Oat
Oat
Contains less Saturated Fat -19.4%
Equal in Monounsaturated Fat - 2.178
Equal in Polyunsaturated fat - 2.535
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Oat
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
Contains less Saturated Fat -19.4%
Equal in Monounsaturated Fat - 2.178
Equal in Polyunsaturated fat - 2.535

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Oat
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Oat Opinion
Net carbs 0g 55.67g Oat
Protein 19.84g 16.89g Salmon raw
Fats 6.34g 6.9g Oat
Carbs 0g 66.27g Oat
Calories 142kcal 389kcal Oat
Fiber 0g 10.6g Oat
Calcium 12mg 54mg Oat
Iron 0.8mg 4.72mg Oat
Magnesium 29mg 177mg Oat
Phosphorus 200mg 523mg Oat
Potassium 490mg 429mg Salmon raw
Sodium 44mg 2mg Oat
Zinc 0.64mg 3.97mg Oat
Copper 0.25mg 0.626mg Oat
Manganese 0.016mg 4.916mg Oat
Selenium 36.5µg Salmon raw
Vitamin A 40IU 0IU Salmon raw
Vitamin A RAE 12µg 0µg Salmon raw
Vitamin B1 0.226mg 0.763mg Oat
Vitamin B2 0.38mg 0.139mg Salmon raw
Vitamin B3 7.86mg 0.961mg Salmon raw
Vitamin B5 1.664mg 1.349mg Salmon raw
Vitamin B6 0.818mg 0.119mg Salmon raw
Folate 25µg 56µg Oat
Vitamin B12 3.18µg 0µg Salmon raw
Tryptophan 0.222mg 0.234mg Oat
Threonine 0.87mg 0.575mg Salmon raw
Isoleucine 0.914mg 0.694mg Salmon raw
Leucine 1.613mg 1.284mg Salmon raw
Lysine 1.822mg 0.701mg Salmon raw
Methionine 0.587mg 0.312mg Salmon raw
Phenylalanine 0.775mg 0.895mg Oat
Valine 1.022mg 0.937mg Salmon raw
Histidine 0.584mg 0.405mg Salmon raw
Cholesterol 55mg 0mg Oat
Saturated Fat 0.981g 1.217g Salmon raw
Omega-3 - DHA 1.115g Salmon raw
Omega-3 - EPA 0.321g Salmon raw
Omega-3 - DPA 0.287g Salmon raw
Monounsaturated Fat 2.103g 2.178g Oat
Polyunsaturated fat 2.539g 2.535g Salmon raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
83%
Salmon raw
33%
Oat
Minerals Daily Need Coverage Score
49%
Salmon raw
154%
Oat

Comparison summary

Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 0.236g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 59)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Oat
Oat is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Oat
Oat is cheaper (difference - $12.4)
Which food is richer in minerals?
Oat
Oat is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.