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Oats vs. Chinook salmon — In-Depth Nutrition Comparison

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How are oats and chinook salmon different?

  • Oats are richer in manganese, copper, vitamin B1, iron, fiber, and zinc, while chinook salmon is higher in vitamin B12, vitamin B3, and vitamin B6.
  • Oats cover your daily need for manganese, 213% more than chinook salmon.
  • Oats have a higher glycemic index (59) than chinook salmon (0).

Oats and Fish, salmon, chinook, cooked, dry heat types were used in this article.

Infographic

Oats vs Chinook salmon 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains more MagnesiumMagnesium +45.1%
Contains more CalciumCalcium +92.9%
Contains more IronIron +418.7%
Contains more CopperCopper +1081.1%
Contains more ZincZinc +608.9%
Contains more PhosphorusPhosphorus +41%
Contains less SodiumSodium -96.7%
Contains more ManganeseManganese +25773.7%
Contains more PotassiumPotassium +17.7%

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.
Oats
3
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%
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 14% 50% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin B1Vitamin B1 +1634.1%
Contains more Vitamin B5Vitamin B5 +56%
Contains more FolateFolate +60%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +10.8%
Contains more Vitamin B3Vitamin B3 +945.3%
Contains more Vitamin B6Vitamin B6 +288.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +-136.6%
Contains more ProteinProtein +52.3%
Contains more FatsFats +93.9%
Contains more WaterWater +698.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
28% 49% 23%
Saturated fat: Sat. Fat 3.214 g
Monounsaturated fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated fat -62.1%
Contains more Mono. FatMonounsaturated fat +163.6%
~equal in Polyunsaturated fat ~2.662g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oats Chinook salmon DV% diff.
Manganese 4.916mg 0.019mg 213%
Vitamin B12 0µg 2.87µg 120%
Selenium 46.8µg 85%
Copper 0.626mg 0.053mg 64%
Vitamin B1 0.763mg 0.044mg 60%
Vitamin B3 0.961mg 10.045mg 57%
Iron 4.72mg 0.91mg 48%
Fiber 10.6g 0g 42%
Zinc 3.97mg 0.56mg 31%
Cholesterol 0mg 85mg 28%
Vitamin B6 0.119mg 0.462mg 26%
Carbs 66.27g 0g 22%
Phosphorus 523mg 371mg 22%
Protein 16.89g 25.72g 18%
Vitamin A 0µg 149µg 17%
Magnesium 177mg 122mg 13%
Vitamin B5 1.349mg 0.865mg 10%
Fats 6.9g 13.38g 10%
Saturated fat 1.217g 3.214g 9%
Monounsaturated fat 2.178g 5.742g 9%
Calories 389kcal 231kcal 8%
Vitamin C 0mg 4.1mg 5%
Folate 56µg 35µg 5%
Sodium 2mg 60mg 3%
Calcium 54mg 28mg 3%
Potassium 429mg 505mg 2%
Polyunsaturated fat 2.535g 2.662g 1%
Vitamin B2 0.139mg 0.154mg 1%
Net carbs 55.67g 0g N/A
Tryptophan 0.234mg 0.288mg 0%
Threonine 0.575mg 1.127mg 0%
Isoleucine 0.694mg 1.185mg 0%
Leucine 1.284mg 2.09mg 0%
Lysine 0.701mg 2.362mg 0%
Methionine 0.312mg 0.761mg 0%
Phenylalanine 0.895mg 1.004mg 0%
Valine 0.937mg 1.325mg 0%
Histidine 0.405mg 0.757mg 0%
Omega-3 - EPA 1.01g N/A
Omega-3 - DHA 0.727g N/A
Omega-3 - DPA 0.296g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats Chinook salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
30%
Oats
65%
Chinook salmon
Minerals Daily Need Coverage Score
154%
Oats
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
Oats
Oats is lower in Cholesterol (difference - 85mg)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 58mg)
Which food is lower in Saturated fat?
Oats
Oats is lower in Saturated fat (difference - 1.997g)
Which food is cheaper?
Oats
Oats is cheaper (difference - $14.4)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 59)
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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.