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Salmon raw vs. Oats — In-Depth Nutrition Comparison

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The main differences between salmon raw and oats

  • Salmon raw is richer in vitamin B12, vitamin B6, and vitamin B3, yet oats are richer in manganese, iron, phosphorus, vitamin B1, fiber, copper, and magnesium.
  • Daily need coverage for manganese for oats is 213% higher.
  • Salmon raw has a lower glycemic index than oats.

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

Infographic

Salmon raw vs Oats 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Oats
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
Contains more PotassiumPotassium +14.2%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +510.3%
Contains more CalciumCalcium +350%
Contains more IronIron +490%
Contains more CopperCopper +150.4%
Contains more ZincZinc +520.3%
Contains more PhosphorusPhosphorus +161.5%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +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.
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%
Oats
2
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +173.4%
Contains more Vitamin B3Vitamin B3 +717.9%
Contains more Vitamin B5Vitamin B5 +23.4%
Contains more Vitamin B6Vitamin B6 +587.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +237.6%
Contains more FolateFolate +124%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
Oats
2
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 ProteinProtein +17.5%
Contains more WaterWater +733.3%
Contains more OtherOther +209.3%
Contains more CarbsCarbs +∞%
~equal in Fats ~6.9g

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
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -19.4%
~equal in Monounsaturated fat ~2.178g
~equal in Polyunsaturated fat ~2.535g

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 Oats
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium 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 Oats DV% diff.
Manganese 0.016mg 4.916mg 213%
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 66%
Vitamin B6 0.818mg 0.119mg 54%
Iron 0.8mg 4.72mg 49%
Phosphorus 200mg 523mg 46%
Vitamin B1 0.226mg 0.763mg 45%
Vitamin B3 7.86mg 0.961mg 43%
Fiber 0g 10.6g 42%
Copper 0.25mg 0.626mg 42%
Magnesium 29mg 177mg 35%
Zinc 0.64mg 3.97mg 30%
Carbs 0g 66.27g 22%
Vitamin B2 0.38mg 0.139mg 19%
Cholesterol 55mg 0mg 18%
Calories 142kcal 389kcal 12%
Folate 25µg 56µg 8%
Protein 19.84g 16.89g 6%
Vitamin B5 1.664mg 1.349mg 6%
Calcium 12mg 54mg 4%
Sodium 44mg 2mg 2%
Potassium 490mg 429mg 2%
Vitamin A 12µg 0µg 1%
Fats 6.34g 6.9g 1%
Saturated fat 0.981g 1.217g 1%
Net carbs 0g 55.67g N/A
Monounsaturated fat 2.103g 2.178g 0%
Polyunsaturated fat 2.539g 2.535g 0%
Tryptophan 0.222mg 0.234mg 0%
Threonine 0.87mg 0.575mg 0%
Isoleucine 0.914mg 0.694mg 0%
Leucine 1.613mg 1.284mg 0%
Lysine 1.822mg 0.701mg 0%
Methionine 0.587mg 0.312mg 0%
Phenylalanine 0.775mg 0.895mg 0%
Valine 1.022mg 0.937mg 0%
Histidine 0.584mg 0.405mg 0%
Omega-3 - EPA 0.321g N/A
Omega-3 - DHA 1.115g N/A
Omega-3 - DPA 0.287g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Oats
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
77%
Salmon raw
30%
Oats
Minerals Daily Need Coverage Score
49%
Salmon raw
154%
Oats

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 is lower in Cholesterol?
Oats
Oats is lower in Cholesterol (difference - 55mg)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 42mg)
Which food is cheaper?
Oats
Oats is cheaper (difference - $12.4)
Which food is richer in minerals?
Oats
Oats 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. Oats - 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.