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  6. Smoked salmon vs. Oatmeal

Smoked salmon vs. Oatmeal — In-Depth Nutrition Comparison

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Significant differences between Smoked salmon and Oatmeal

  • Smoked salmon has more Vitamin B12, Vitamin D, Selenium, Copper, Choline, and Phosphorus, however, Oatmeal is richer in Iron, Manganese, and Vitamin B1.
  • Smoked salmon covers your daily Vitamin B12 needs 136% more than Oatmeal.
  • Oatmeal contains less Sodium.

Specific food types used in this comparison are Fish, salmon, chinook, smoked and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).

Infographic

Smoked salmon vs Oatmeal infographic
Infographic link

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.
Smoked salmon
Smoked salmon
4
:
6
Oatmeal
Oatmeal
Contains more Phosphorus +113%
Contains more Potassium +186.9%
Contains more Copper +248.5%
Contains more Selenium +548%
Contains more Calcium +627.3%
Contains more Iron +601.2%
Contains more Magnesium +44.4%
Contains less Sodium -92.7%
Contains more Zinc +100%
Contains more Manganese +3182.4%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Oatmeal
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 224% 19% 33% 6% 7% 17% 22% 73% 28%
Contains more Phosphorus +113%
Contains more Potassium +186.9%
Contains more Copper +248.5%
Contains more Selenium +548%
Contains more Calcium +627.3%
Contains more Iron +601.2%
Contains more Magnesium +44.4%
Contains less Sodium -92.7%
Contains more Zinc +100%
Contains more Manganese +3182.4%

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.
Smoked salmon
Smoked salmon
5
:
6
Oatmeal
Oatmeal
Contains more Vitamin E +1828.6%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +56%
Contains more Vitamin B5 +174.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +397.7%
Contains more Vitamin B1 +1030.4%
Contains more Vitamin B2 +112.9%
Contains more Folate +2100%
Contains more Vitamin K +300%
Equal in Vitamin B6 - 0.29
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Oatmeal
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 26% 2% 0% 0% 65% 50% 57% 20% 67% 33% 0% 1%
Contains more Vitamin E +1828.6%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +56%
Contains more Vitamin B5 +174.4%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +397.7%
Contains more Vitamin B1 +1030.4%
Contains more Vitamin B2 +112.9%
Contains more Folate +2100%
Contains more Vitamin K +300%
Equal in Vitamin B6 - 0.29

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Smoked salmon
Smoked salmon
3
:
2
Oatmeal
Oatmeal
Contains more Protein +671.3%
Contains more Fats +217.6%
Contains more Other +847.4%
Contains more Carbs +∞%
Contains more Water +16.7%
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Oatmeal
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
Contains more Protein +671.3%
Contains more Fats +217.6%
Contains more Other +847.4%
Contains more Carbs +∞%
Contains more Water +16.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Smoked salmon
Smoked salmon
2
:
1
Oatmeal
Oatmeal
Contains more Monounsaturated Fat +417.4%
Contains more Polyunsaturated fat +133.6%
Contains less Saturated Fat -75.7%
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Oatmeal
22% 37% 41%
Saturated Fat: 0.226 g
Monounsaturated Fat: 0.391 g
Polyunsaturated fat: 0.426 g
Contains more Monounsaturated Fat +417.4%
Contains more Polyunsaturated fat +133.6%
Contains less Saturated Fat -75.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Smoked salmon Oatmeal Opinion
Net carbs 0g 9.97g Oatmeal
Protein 18.28g 2.37g Smoked salmon
Fats 4.32g 1.36g Smoked salmon
Carbs 0g 11.67g Oatmeal
Calories 117kcal 68kcal Smoked salmon
Starch 10.37g Oatmeal
Sugar 0g 0.46g Smoked salmon
Fiber 0g 1.7g Oatmeal
Calcium 11mg 80mg Oatmeal
Iron 0.85mg 5.96mg Oatmeal
Magnesium 18mg 26mg Oatmeal
Phosphorus 164mg 77mg Smoked salmon
Potassium 175mg 61mg Smoked salmon
Sodium 672mg 49mg Oatmeal
Zinc 0.31mg 0.62mg Oatmeal
Copper 0.23mg 0.066mg Smoked salmon
Manganese 0.017mg 0.558mg Oatmeal
Selenium 32.4µg 5µg Smoked salmon
Vitamin A 87IU 433IU Oatmeal
Vitamin A RAE 26µg 130µg Oatmeal
Vitamin E 1.35mg 0.07mg Smoked salmon
Vitamin D 685IU 0IU Smoked salmon
Vitamin D 17.1µg 0µg Smoked salmon
Vitamin B1 0.023mg 0.26mg Oatmeal
Vitamin B2 0.101mg 0.215mg Oatmeal
Vitamin B3 4.72mg 3.025mg Smoked salmon
Vitamin B5 0.87mg 0.317mg Smoked salmon
Vitamin B6 0.278mg 0.29mg Oatmeal
Folate 2µg 44µg Oatmeal
Vitamin B12 3.26µg 0µg Smoked salmon
Vitamin K 0.1µg 0.4µg Oatmeal
Tryptophan 0.205mg 0.04mg Smoked salmon
Threonine 0.801mg 0.083mg Smoked salmon
Isoleucine 0.842mg 0.105mg Smoked salmon
Leucine 1.486mg 0.2mg Smoked salmon
Lysine 1.679mg 0.135mg Smoked salmon
Methionine 0.541mg 0.04mg Smoked salmon
Phenylalanine 0.714mg 0.13mg Smoked salmon
Valine 0.942mg 0.151mg Smoked salmon
Histidine 0.538mg 0.057mg Smoked salmon
Cholesterol 23mg 0mg Oatmeal
Trans Fat 0.003g Smoked salmon
Saturated Fat 0.929g 0.226g Oatmeal
Omega-3 - DHA 0.267g 0g Smoked salmon
Omega-3 - EPA 0.183g 0g Smoked salmon
Omega-3 - DPA 0.073g 0g Smoked salmon
Monounsaturated Fat 2.023g 0.391g Smoked salmon
Polyunsaturated fat 0.995g 0.426g Smoked salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Oatmeal
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
99%
Smoked salmon
27%
Oatmeal
Minerals Daily Need Coverage Score
49%
Smoked salmon
45%
Oatmeal

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 0.46g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 79)
Which food contains less Sodium?
Oatmeal
Oatmeal contains less Sodium (difference - 623mg)
Which food is lower in Cholesterol?
Oatmeal
Oatmeal is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Oatmeal
Oatmeal is lower in Saturated Fat (difference - 0.703g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $14)
Which food is richer in minerals?
?
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.
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/nutrients
  2. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/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.