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Smoked salmon vs. Oats — In-Depth Nutrition Comparison

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A recap on differences between smoked salmon and oats

  • Smoked salmon is higher in vitamin B12 and vitamin D, yet oats are higher in manganese, vitamin B1, phosphorus, iron, copper, fiber, magnesium, and zinc.
  • Oats cover your daily manganese needs 213% more than smoked salmon.
  • The glycemic index of smoked salmon is lower.

Food varieties used in this article are Fish, salmon, chinook, smoked and Oats.

Infographic

Smoked salmon vs Oats 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Oats
Oats
9
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%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +883.3%
Contains more CalciumCalcium +390.9%
Contains more PotassiumPotassium +145.1%
Contains more IronIron +455.3%
Contains more CopperCopper +172.2%
Contains more ZincZinc +1180.6%
Contains more PhosphorusPhosphorus +218.9%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +28817.6%

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.
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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Oats
Oats
4
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +391.2%
Contains more Vitamin B6Vitamin B6 +133.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +3217.4%
Contains more Vitamin B2Vitamin B2 +37.6%
Contains more Vitamin B5Vitamin B5 +55.1%
Contains more FolateFolate +2700%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Smoked salmon Oats DV% diff.
Manganese 0.017mg 4.916mg 213%
Vitamin B12 3.26µg 0µg 136%
Vitamin D 685IU 0IU 86%
Vitamin D 17.1µg 0µg 86%
Vitamin B1 0.023mg 0.763mg 62%
Selenium 32.4µg 59%
Phosphorus 164mg 523mg 51%
Iron 0.85mg 4.72mg 48%
Copper 0.23mg 0.626mg 44%
Fiber 0g 10.6g 42%
Magnesium 18mg 177mg 38%
Zinc 0.31mg 3.97mg 33%
Sodium 672mg 2mg 29%
Vitamin B3 4.72mg 0.961mg 23%
Carbs 0g 66.27g 22%
Choline 89mg 16%
Folate 2µg 56µg 14%
Calories 117kcal 389kcal 14%
Vitamin B6 0.278mg 0.119mg 12%
Vitamin B5 0.87mg 1.349mg 10%
Polyunsaturated fat 0.995g 2.535g 10%
Vitamin E 1.35mg 9%
Cholesterol 23mg 0mg 8%
Potassium 175mg 429mg 7%
Calcium 11mg 54mg 4%
Fats 4.32g 6.9g 4%
Vitamin B2 0.101mg 0.139mg 3%
Protein 18.28g 16.89g 3%
Vitamin A 26µg 0µg 3%
Saturated fat 0.929g 1.217g 1%
Net carbs 0g 55.67g N/A
Vitamin K 0.1µg 0%
Monounsaturated fat 2.023g 2.178g 0%
Tryptophan 0.205mg 0.234mg 0%
Threonine 0.801mg 0.575mg 0%
Isoleucine 0.842mg 0.694mg 0%
Leucine 1.486mg 1.284mg 0%
Lysine 1.679mg 0.701mg 0%
Methionine 0.541mg 0.312mg 0%
Phenylalanine 0.714mg 0.895mg 0%
Valine 0.942mg 0.937mg 0%
Histidine 0.538mg 0.405mg 0%
Omega-3 - EPA 0.183g N/A
Omega-3 - DHA 0.267g N/A
Omega-3 - DPA 0.073g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Oats
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
Contains more WaterWater +775.9%
Contains more OtherOther +214%
Contains more FatsFats +59.7%
Contains more CarbsCarbs +∞%
~equal in Protein ~16.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Oats
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
Contains less Sat. FatSaturated fat -23.7%
Contains more Poly. FatPolyunsaturated fat +154.8%
~equal in Monounsaturated fat ~2.178g

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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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.