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  6. Oatmeal vs. Salmon raw

Oatmeal vs. Salmon raw — In-Depth Nutrition Comparison

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How are oatmeal and salmon raw different?

  • Oatmeal is higher in iron and manganese; however, salmon raw is richer in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B5, copper, and phosphorus.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Oatmeal contains 35 times more manganese than salmon raw. While oatmeal contains 0.558mg of manganese, salmon raw contains only 0.016mg.
  • Salmon raw has a lower glycemic index (0) than oatmeal (79).

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

Infographic

Oatmeal vs Salmon raw 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 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
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%
Contains more CalciumCalcium +566.7%
Contains more IronIron +645%
Contains more ManganeseManganese +3387.5%
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%
~equal in Zinc ~0.64mg

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% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
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%
Contains more Vitamin AVitamin A +983.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +15%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +76%
Contains more CholineCholine +∞%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +22.7%
Contains more ProteinProtein +737.1%
Contains more FatsFats +366.2%
Contains more OtherOther +833.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -77%
Contains more Mono. FatMonounsaturated fat +437.9%
Contains more Poly. FatPolyunsaturated fat +496%

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. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.