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  6. Sockeye salmon vs. Oats

Sockeye salmon vs. Oats — In-Depth Nutrition Comparison

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The main differences between sockeye salmon and oats

  • Sockeye salmon is richer in vitamin B12, vitamin D, vitamin B3, and vitamin B6, yet oats are richer in manganese, copper, iron, vitamin B1, fiber, and magnesium.
  • 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 Fish, salmon, sockeye, cooked, dry heat and Oats.

Infographic

Sockeye salmon vs Oats 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Oats
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%
Contains more SeleniumSelenium +∞%
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%
~equal in Potassium ~429mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Oats
Oats
2
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 B2Vitamin B2 +77%
Contains more Vitamin B3Vitamin B3 +953.4%
Contains more Vitamin B6Vitamin B6 +595%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +386%
Contains more FolateFolate +700%
~equal in Vitamin C ~0mg
~equal in Vitamin B5 ~1.349mg

All nutrients comparison - raw data values

Nutrient Sockeye salmon Oats DV% diff.
Manganese 0.013mg 4.916mg 213%
Vitamin B12 4.47µg 0µg 186%
Vitamin D 16.7µg 0µg 84%
Vitamin D 670IU 0IU 84%
Selenium 35.5µg 65%
Copper 0.076mg 0.626mg 61%
Vitamin B3 10.123mg 0.961mg 57%
Vitamin B6 0.827mg 0.119mg 54%
Iron 0.52mg 4.72mg 53%
Vitamin B1 0.157mg 0.763mg 51%
Fiber 0g 10.6g 42%
Magnesium 36mg 177mg 34%
Zinc 0.55mg 3.97mg 31%
Phosphorus 305mg 523mg 31%
Carbs 0g 66.27g 22%
Cholesterol 61mg 0mg 20%
Choline 112.6mg 20%
Protein 26.48g 16.89g 19%
Folate 7µg 56µg 12%
Calories 156kcal 389kcal 12%
Polyunsaturated fat 1.327g 2.535g 8%
Vitamin B2 0.246mg 0.139mg 8%
Vitamin E 0.99mg 7%
Vitamin A 58µg 0µg 6%
Sodium 92mg 2mg 4%
Calcium 11mg 54mg 4%
Vitamin B5 1.274mg 1.349mg 2%
Fats 5.57g 6.9g 2%
Saturated fat 0.969g 1.217g 1%
Monounsaturated fat 1.864g 2.178g 1%
Net carbs 0g 55.67g N/A
Potassium 436mg 429mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.023g N/A
Tryptophan 0.335mg 0.234mg 0%
Threonine 1.247mg 0.575mg 0%
Isoleucine 1.274mg 0.694mg 0%
Leucine 2.185mg 1.284mg 0%
Lysine 2.574mg 0.701mg 0%
Methionine 0.858mg 0.312mg 0%
Phenylalanine 1.086mg 0.895mg 0%
Valine 1.461mg 0.937mg 0%
Histidine 0.711mg 0.405mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Oats
Oats
3
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 ProteinProtein +56.8%
Contains more WaterWater +719.1%
Contains more FatsFats +23.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +177.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 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 -20.4%
Contains more Mono. FatMonounsaturated fat +16.8%
Contains more Poly. FatPolyunsaturated fat +91%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.