Oatmeal vs. Sockeye salmon — In-Depth Nutrition Comparison
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How are oatmeal and sockeye salmon different?
- Oatmeal is higher in iron and manganese; however, sockeye salmon is richer in vitamin B12, vitamin D, selenium, vitamin B3, vitamin B6, phosphorus, and choline.
- Daily need coverage for vitamin B12 for sockeye salmon is 186% higher.
- Oatmeal contains 43 times more manganese than sockeye salmon. While oatmeal contains 0.558mg of manganese, sockeye salmon contains only 0.013mg.
- Sockeye salmon 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, sockeye, cooked, dry heat are the varieties used in this article.
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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.
| Contains more CalciumCalcium | +627.3% |
| Contains more IronIron | +1046.2% |
| Contains more ZincZinc | +12.7% |
| Contains less SodiumSodium | -46.7% |
| Contains more ManganeseManganese | +4192.3% |
| Contains more MagnesiumMagnesium | +38.5% |
| Contains more PotassiumPotassium | +614.8% |
| Contains more CopperCopper | +15.2% |
| Contains more PhosphorusPhosphorus | +296.1% |
| Contains more SeleniumSelenium | +610% |
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.
| Contains more Vitamin AVitamin A | +124.1% |
| Contains more Vitamin B1Vitamin B1 | +65.6% |
| Contains more Vitamin KVitamin K | +300% |
| Contains more FolateFolate | +528.6% |
| Contains more Vitamin EVitamin E | +1314.3% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +14.4% |
| Contains more Vitamin B3Vitamin B3 | +234.6% |
| Contains more Vitamin B5Vitamin B5 | +301.9% |
| Contains more Vitamin B6Vitamin B6 | +185.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +2295.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 4.47µg | 186% |
| Vitamin D | 0µg | 16.7µg | 84% |
| Vitamin D | 0IU | 670IU | 84% |
| Iron | 5.96mg | 0.52mg | 68% |
| Selenium | 5µg | 35.5µg | 55% |
| Protein | 2.37g | 26.48g | 48% |
| Vitamin B3 | 3.025mg | 10.123mg | 44% |
| Vitamin B6 | 0.29mg | 0.827mg | 41% |
| Phosphorus | 77mg | 305mg | 33% |
| Manganese | 0.558mg | 0.013mg | 24% |
| Choline | 4.7mg | 112.6mg | 20% |
| Cholesterol | 0mg | 61mg | 20% |
| Vitamin B5 | 0.317mg | 1.274mg | 19% |
| Potassium | 61mg | 436mg | 11% |
| Folate | 44µg | 7µg | 9% |
| Vitamin B1 | 0.26mg | 0.157mg | 9% |
| Vitamin A | 130µg | 58µg | 8% |
| Fiber | 1.7g | 0g | 7% |
| Calcium | 80mg | 11mg | 7% |
| Vitamin E | 0.07mg | 0.99mg | 6% |
| Polyunsaturated fat | 0.426g | 1.327g | 6% |
| Fats | 1.36g | 5.57g | 6% |
| Starch | 10.37g | 0g | 4% |
| Monounsaturated fat | 0.391g | 1.864g | 4% |
| Carbs | 11.67g | 0g | 4% |
| Calories | 68kcal | 156kcal | 4% |
| Saturated fat | 0.226g | 0.969g | 3% |
| Vitamin B2 | 0.215mg | 0.246mg | 2% |
| Magnesium | 26mg | 36mg | 2% |
| Sodium | 49mg | 92mg | 2% |
| Zinc | 0.62mg | 0.55mg | 1% |
| Copper | 0.066mg | 0.076mg | 1% |
| Net carbs | 9.97g | 0g | N/A |
| Sugar | 0.46g | 0g | N/A |
| Vitamin K | 0.4µg | 0.1µg | 0% |
| Trans fat | 0.003g | 0.023g | N/A |
| Tryptophan | 0.04mg | 0.335mg | 0% |
| Threonine | 0.083mg | 1.247mg | 0% |
| Isoleucine | 0.105mg | 1.274mg | 0% |
| Leucine | 0.2mg | 2.185mg | 0% |
| Lysine | 0.135mg | 2.574mg | 0% |
| Methionine | 0.04mg | 0.858mg | 0% |
| Phenylalanine | 0.13mg | 1.086mg | 0% |
| Valine | 0.151mg | 1.461mg | 0% |
| Histidine | 0.057mg | 0.711mg | 0% |
| Omega-3 - EPA | 0g | 0.299g | N/A |
| Omega-3 - DHA | 0g | 0.56g | N/A |
| Omega-3 - DPA | 0g | 0.093g | N/A |
| Omega-6 - Eicosadienoic acid | 0.019g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
26.48 g
Fats:
5.57 g
Carbs:
0 g
Water:
67.33 g
Other:
0.62 g
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +24.8% |
| Contains more ProteinProtein | +1017.3% |
| Contains more FatsFats | +309.6% |
~equal in
Other
~0.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated fat:
Sat. Fat
0.969 g
Monounsaturated fat:
Mono. Fat
1.864 g
Polyunsaturated fat:
Poly. Fat
1.327 g
| Contains less Sat. FatSaturated fat | -76.7% |
| Contains more Mono. FatMonounsaturated fat | +376.7% |
| Contains more Poly. FatPolyunsaturated fat | +211.5% |
