Oat Milk vs. Salmon
Nutrition comparison of Oat Milk and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oat milk
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and salmon:
- Oat milk is an excellent source of calcium.
- Salmon has more thiamin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Salmon is an excellent source of Vitamin D, potassium and protein.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Salmon is high in calories and oat milk has 70% less calories than salmon - salmon has 127 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is much lighter in protein, much heavier in carbs and lighter in fat compared to salmon per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Salmon | |
|---|---|---|
| Protein | 13% | 67% |
| Carbohydrates | 73% | ~ |
| Fat | 14% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has less carbohydrates than oat milk - oat milk has 7.1g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Oat milk has more dietary fiber than salmon - oat milk has 0.8g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Salmon has less sugar than oat milk - oat milk has 2.1g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Salmon is an excellent source of protein and it has 15 times more protein than oat milk - salmon has 20.5g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Both salmon and oat milk are low in saturated fat - salmon has 0.81g of saturated fat per 100 grams and oat milk does not contain significant amounts.
trans fat
Both salmon and oat milk are low in trans fat - salmon has 0.03g of trans fat per 100 grams and oat milk does not contain significant amounts.
cholesterol
Oat milk has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than oat milk - salmon has 35ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has 12 times more Vitamin D than oat milk - salmon has 435iu of Vitamin D per 100 grams and oat milk has 33iu of Vitamin D.
Vitamin E
Salmon has more Vitamin E than oat milk - salmon has 0.4mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Vitamin K
Salmon and oat milk contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Salmon has more thiamin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both oat milk and salmon contain significant amounts of riboflavin.
| Oat Milk | Salmon | |
|---|---|---|
| Thiamin | ~ | 0.08 MG |
| Riboflavin | 0.142 MG | 0.105 MG |
| Niacin | ~ | 7.995 MG |
| Pantothenic acid | ~ | 1.03 MG |
| Vitamin B6 | ~ | 0.611 MG |
| Folate | ~ | 4 UG |
| Vitamin B12 | 0.38 UG | 4.15 UG |
Minerals
calcium
Oat milk is an excellent source of calcium and it has 16 times more calcium than salmon - salmon has 7mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Salmon and oat milk contain similar amounts of iron - salmon has 0.38mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Salmon is an excellent source of potassium and it has 946% more potassium than oat milk - salmon has 366mg of potassium per 100 grams and oat milk has 35mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Oat Milk or Salmon .
Oat Milk 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 salmon or oat milk contain more calories in 100 grams?Salmon is high in calories and oat milk has 70% less calories than salmon - salmon has 127 calories in 100g and oat milk has 38 calories.
Is salmon or oat milk better for protein?
Salmon is a fantastic source of protein and it has 15 times more protein than oat milk - salmon has 20.5g of protein per 100 grams and oat milk has 1.3g of protein.
Does oat milk or salmon have more carbohydrates?
By weight, salmon has fewer carbohydrates than oat milk - oat milk has 7.1g of carbs for 100g and salmon has no carbs..
Does salmon or oat milk contain more calcium?
Oat milk is a rich source of calcium and it has 16 times more calcium than salmon - salmon has 7mg of calcium in 100 grams and oat milk has 125mg of calcium.
Does salmon or oat milk contain more potassium?
Salmon is a rich source of potassium and it has 950% more potassium than oat milk - salmon has 366mg of potassium in 100 grams and oat milk has 35mg of potassium.