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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
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
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

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
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
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%

Comparison summary table

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

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sockeye salmon Oats
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
113%
Sockeye salmon
30%
Oats
Minerals Daily Need Coverage Score
47%
Sockeye salmon
154%
Oats

Comparison summary

Which food is lower in Saturated fat?
Sockeye salmon
Sockeye salmon is lower in Saturated fat (difference - 0.248g)
Which food is lower in glycemic index?
Sockeye salmon
Sockeye salmon is lower in glycemic index (difference - 59)
Which food is richer in vitamins?
Sockeye salmon
Sockeye salmon is relatively richer in vitamins
Which food is lower in Cholesterol?
Oats
Oats is lower in Cholesterol (difference - 61mg)
Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 90mg)
Which food is cheaper?
Oats
Oats is cheaper (difference - $12.4)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals

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.