Oats vs. Sockeye salmon — In-Depth Nutrition Comparison
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The main differences between oats and sockeye salmon
- Oats are richer in manganese, copper, iron, vitamin B1, fiber, and magnesium, yet sockeye salmon is richer in vitamin B12, vitamin D, vitamin B3, and vitamin B6.
- Daily need coverage for manganese for oats is 213% higher.
- Sockeye salmon has a lower glycemic index than oats.
Food types used in this article are Oats and Fish, salmon, sockeye, cooked, dry heat.
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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 | +391.7% |
| Contains more CalciumCalcium | +390.9% |
| Contains more IronIron | +807.7% |
| Contains more CopperCopper | +723.7% |
| Contains more ZincZinc | +621.8% |
| Contains more PhosphorusPhosphorus | +71.5% |
| Contains less SodiumSodium | -97.8% |
| Contains more ManganeseManganese | +37715.4% |
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 | +386% |
| Contains more FolateFolate | +700% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +77% |
| Contains more Vitamin B3Vitamin B3 | +953.4% |
| Contains more Vitamin B6Vitamin B6 | +595% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
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:
26.48 g
Fats:
5.57 g
Carbs:
0 g
Water:
67.33 g
Other:
0.62 g
| Contains more FatsFats | +23.9% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +177.4% |
| Contains more ProteinProtein | +56.8% |
| Contains more WaterWater | +719.1% |
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
0.969 g
Monounsaturated fat:
Mono. Fat
1.864 g
Polyunsaturated fat:
Poly. Fat
1.327 g
| Contains more Mono. FatMonounsaturated fat | +16.8% |
| Contains more Poly. FatPolyunsaturated fat | +91% |
| Contains less Sat. FatSaturated fat | -20.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 4.916mg | 0.013mg | 213% |
| Vitamin B12 | 0µg | 4.47µg | 186% |
| Vitamin D | 0µg | 16.7µg | 84% |
| Vitamin D | 0IU | 670IU | 84% |
| Selenium | 35.5µg | 65% | |
| Copper | 0.626mg | 0.076mg | 61% |
| Vitamin B3 | 0.961mg | 10.123mg | 57% |
| Vitamin B6 | 0.119mg | 0.827mg | 54% |
| Iron | 4.72mg | 0.52mg | 53% |
| Vitamin B1 | 0.763mg | 0.157mg | 51% |
| Fiber | 10.6g | 0g | 42% |
| Magnesium | 177mg | 36mg | 34% |
| Zinc | 3.97mg | 0.55mg | 31% |
| Phosphorus | 523mg | 305mg | 31% |
| Carbs | 66.27g | 0g | 22% |
| Cholesterol | 0mg | 61mg | 20% |
| Choline | 112.6mg | 20% | |
| Protein | 16.89g | 26.48g | 19% |
| Folate | 56µg | 7µg | 12% |
| Calories | 389kcal | 156kcal | 12% |
| Polyunsaturated fat | 2.535g | 1.327g | 8% |
| Vitamin B2 | 0.139mg | 0.246mg | 8% |
| Vitamin E | 0.99mg | 7% | |
| Vitamin A | 0µg | 58µg | 6% |
| Sodium | 2mg | 92mg | 4% |
| Calcium | 54mg | 11mg | 4% |
| Vitamin B5 | 1.349mg | 1.274mg | 2% |
| Fats | 6.9g | 5.57g | 2% |
| Saturated fat | 1.217g | 0.969g | 1% |
| Monounsaturated fat | 2.178g | 1.864g | 1% |
| Net carbs | 55.67g | 0g | N/A |
| Potassium | 429mg | 436mg | 0% |
| Vitamin K | 0.1µg | 0% | |
| Trans fat | 0.023g | N/A | |
| Tryptophan | 0.234mg | 0.335mg | 0% |
| Threonine | 0.575mg | 1.247mg | 0% |
| Isoleucine | 0.694mg | 1.274mg | 0% |
| Leucine | 1.284mg | 2.185mg | 0% |
| Lysine | 0.701mg | 2.574mg | 0% |
| Methionine | 0.312mg | 0.858mg | 0% |
| Phenylalanine | 0.895mg | 1.086mg | 0% |
| Valine | 0.937mg | 1.461mg | 0% |
| Histidine | 0.405mg | 0.711mg | 0% |
| Omega-3 - EPA | 0.299g | N/A | |
| Omega-3 - DHA | 0.56g | N/A | |
| Omega-3 - DPA | 0.093g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.019g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
113%
Minerals Daily Need Coverage Score
154%
47%
Comparison summary
Which food is lower in Saturated fat?
Sockeye salmon is lower in Saturated fat (difference - 0.248g)
Which food is lower in glycemic index?
Sockeye salmon is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Oats is lower in Cholesterol (difference - 61mg)
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 90mg)
Which food is cheaper?
Oats is cheaper (difference - $12.4)
Which food is richer in minerals?
Oats is relatively richer in minerals