Oats vs. Salmon raw — In-Depth Nutrition Comparison
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The main differences between oats and salmon raw
- Oats are richer in manganese, iron, phosphorus, vitamin B1, fiber, copper, and magnesium, yet salmon raw is richer in vitamin B12, vitamin B6, and vitamin B3.
- 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 Oats and Fish, salmon, Atlantic, wild, 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.
| 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% |
| Contains more PotassiumPotassium | +14.2% |
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 B1Vitamin B1 | +237.6% |
| Contains more FolateFolate | +124% |
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 4.916mg | 0.016mg | 213% |
| Vitamin B12 | 0µg | 3.18µg | 133% |
| Selenium | 36.5µg | 66% | |
| Vitamin B6 | 0.119mg | 0.818mg | 54% |
| Iron | 4.72mg | 0.8mg | 49% |
| Phosphorus | 523mg | 200mg | 46% |
| Vitamin B1 | 0.763mg | 0.226mg | 45% |
| Vitamin B3 | 0.961mg | 7.86mg | 43% |
| Fiber | 10.6g | 0g | 42% |
| Copper | 0.626mg | 0.25mg | 42% |
| Magnesium | 177mg | 29mg | 35% |
| Zinc | 3.97mg | 0.64mg | 30% |
| Carbs | 66.27g | 0g | 22% |
| Vitamin B2 | 0.139mg | 0.38mg | 19% |
| Cholesterol | 0mg | 55mg | 18% |
| Calories | 389kcal | 142kcal | 12% |
| Folate | 56µg | 25µg | 8% |
| Protein | 16.89g | 19.84g | 6% |
| Vitamin B5 | 1.349mg | 1.664mg | 6% |
| Calcium | 54mg | 12mg | 4% |
| Sodium | 2mg | 44mg | 2% |
| Potassium | 429mg | 490mg | 2% |
| Vitamin A | 0µg | 12µg | 1% |
| Fats | 6.9g | 6.34g | 1% |
| Saturated fat | 1.217g | 0.981g | 1% |
| Net carbs | 55.67g | 0g | N/A |
| Monounsaturated fat | 2.178g | 2.103g | 0% |
| Polyunsaturated fat | 2.535g | 2.539g | 0% |
| Tryptophan | 0.234mg | 0.222mg | 0% |
| Threonine | 0.575mg | 0.87mg | 0% |
| Isoleucine | 0.694mg | 0.914mg | 0% |
| Leucine | 1.284mg | 1.613mg | 0% |
| Lysine | 0.701mg | 1.822mg | 0% |
| Methionine | 0.312mg | 0.587mg | 0% |
| Phenylalanine | 0.895mg | 0.775mg | 0% |
| Valine | 0.937mg | 1.022mg | 0% |
| Histidine | 0.405mg | 0.584mg | 0% |
| Omega-3 - EPA | 0.321g | N/A | |
| Omega-3 - DHA | 1.115g | N/A | |
| Omega-3 - DPA | 0.287g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
19.84 g
Fats:
6.34 g
Carbs:
0 g
Water:
68.5 g
Other:
5.32 g
| Contains more CarbsCarbs | +∞% |
| Contains more ProteinProtein | +17.5% |
| Contains more WaterWater | +733.3% |
| Contains more OtherOther | +209.3% |
~equal in
Fats
~6.34g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
1.217 g
Monounsaturated fat:
Mono. Fat
2.178 g
Polyunsaturated fat:
Poly. Fat
2.535 g
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 | -19.4% |
~equal in
Monounsaturated fat
~2.103g
~equal in
Polyunsaturated fat
~2.539g