Oats vs. Salmon
Nutrition comparison of Oats and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and salmon:
- Both oats and salmon are high in calories, potassium and protein.
- Oat has more thiamin and folate, however, salmon contains more niacin, Vitamin B6 and Vitamin B12.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber and iron.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and salmon are high in calories. Oat has 206% more calories than salmon - oat has 389 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and lighter in fat compared to salmon per calorie. Oats has a macronutrient ratio of 17:67:16 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Salmon | |
|---|---|---|
| Protein | 17% | 67% |
| Carbohydrates | 67% | ~ |
| Fat | 16% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and salmon has less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than salmon - oat has 10.6g of dietary fiber per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both oats and salmon are high in protein. Salmon has 21% more protein than oat - oat has 16.9g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Oats and salmon contain similar amounts of saturated fat - oat has 1.2g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and oats are low in trans fat - salmon has 0.03g of trans fat per 100 grams and oat does not contain significant amounts.
cholesterol
Oat has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than oat - salmon has 35ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than oat - salmon has 435iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than oat - salmon has 0.4mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Salmon and oats contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and folate, however, salmon contains more niacin, Vitamin B6 and Vitamin B12. Both oats and salmon contain significant amounts of riboflavin and pantothenic acid.
| Oats | Salmon | |
|---|---|---|
| Thiamin | 0.763 MG | 0.08 MG |
| Riboflavin | 0.139 MG | 0.105 MG |
| Niacin | 0.961 MG | 7.995 MG |
| Pantothenic acid | 1.349 MG | 1.03 MG |
| Vitamin B6 | 0.119 MG | 0.611 MG |
| Folate | 56 UG | 4 UG |
| Vitamin B12 | ~ | 4.15 UG |
Minerals
calcium
Oat is a great source of calcium and it has 671% more calcium than salmon - oat has 54mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Oat is an excellent source of iron and it has 11 times more iron than salmon - oat has 4.7mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both oats and salmon are high in potassium. Oat has 17% more potassium than salmon - oat has 429mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than oat per 100 grams.
| Oats | Salmon | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.047 G |
| DHA | ~ | 0.333 G |
| EPA | ~ | 0.182 G |
| DPA | ~ | 0.047 G |
| Total | 0.111 G | 0.609 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than salmon per 100 grams.
| Oats | Salmon | |
|---|---|---|
| linoleic acid | 2.424 G | 0.081 G |
| other omega 6 | ~ | 0.004 G |
| Total | 2.424 G | 0.085 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Oats g
()
|
Daily Values (%) |
Salmon g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or salmon contain more calories in 100 grams?Both oats and salmon are high in calories. Oat has 210% more calories than salmon - oat has 389 calories in 100g and salmon has 127 calories.
Is oats or salmon better for protein?
Both oats and salmon are high in protein. Salmon has 20% more protein than oat - oat has 16.9g of protein per 100 grams and salmon has 20.5g of protein.
Does oats or salmon have more carbohydrates?
By weight, oat is high in carbohydrates and salmon has fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and salmon has no carbs..
Does oats or salmon contain more iron?
Oat is an abundant source of iron and it has 11 times more iron than salmon - oat has 4.7mg of iron in 100 grams and salmon has 0.38mg of iron.
Does oats or salmon contain more potassium?
Both oats and salmon are high in potassium. Oat has 20% more potassium than salmon - oat has 429mg of potassium in 100 grams and salmon has 366mg of potassium.