Oatmeal vs. Salmon
Nutrition comparison of Oatmeal and Salmon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
salmon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and salmon:
- Both oatmeal and salmon are high in calories, potassium and protein.
- Oatmeal has more thiamin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of dietary fiber and iron.
- Salmon is an excellent source of Vitamin D.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oatmeal and salmon are high in calories. Oatmeal has 189% more calories than salmon - oatmeal has 367 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, oatmeal is much lighter in protein, much heavier in carbs and lighter in fat compared to salmon per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Salmon | |
|---|---|---|
| Protein | 17% | 67% |
| Carbohydrates | 69% | ~ |
| Fat | 15% | 33% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and salmon has less carbohydrates than oatmeal - oatmeal has 67g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than salmon - oatmeal has 9.8g of dietary fiber per 100 grams and salmon does not contain significant amounts.
sugar
Oatmeal and salmon contain similar amounts of sugar - oatmeal has 1g of sugar per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both oatmeal and salmon are high in protein. Salmon has 28% more protein than oatmeal - oatmeal has 16g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Oatmeal and salmon contain similar amounts of saturated fat - oatmeal has 1.1g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and oatmeal are low in trans fat - salmon has 0.03g of trans fat per 100 grams and oatmeal does not contain significant amounts.
cholesterol
Oatmeal has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than oatmeal - salmon has 35ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than oatmeal - salmon has 435iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Oatmeal and salmon contain similar amounts of Vitamin E - oatmeal has 0.47mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.
Vitamin K
Salmon and oatmeal contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12. Both oatmeal and salmon contain significant amounts of riboflavin.
| Oatmeal | Salmon | |
|---|---|---|
| Thiamin | 0.73 MG | 0.08 MG |
| Riboflavin | 0.14 MG | 0.105 MG |
| Niacin | 0.78 MG | 7.995 MG |
| Pantothenic acid | ~ | 1.03 MG |
| Vitamin B6 | 0.12 MG | 0.611 MG |
| Folate | 32 UG | 4 UG |
| Vitamin B12 | ~ | 4.15 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 643% more calcium than salmon - oatmeal has 52mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 10 times more iron than salmon - oatmeal has 4.2mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both oatmeal and salmon are high in potassium. Oatmeal is very similar to oatmeal for potassium - oatmeal has 350mg of potassium per 100 grams and salmon has 366mg of potassium.
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.
Oatmeal 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 oatmeal or salmon contain more calories in 100 grams?Both oatmeal and salmon are high in calories. Oatmeal has 190% more calories than salmon - oatmeal has 367 calories in 100g and salmon has 127 calories.
Is oatmeal or salmon better for protein?
Both oatmeal and salmon are high in protein. Salmon has 30% more protein than oatmeal - oatmeal has 16g of protein per 100 grams and salmon has 20.5g of protein.
Does oatmeal or salmon have more carbohydrates?
By weight, oatmeal is high in carbohydrates and salmon has fewer carbohydrates than oatmeal - oatmeal has 67g of carbs for 100g and salmon has no carbs..
Does oatmeal or salmon contain more iron?
Oatmeal is an abundant source of iron and it has 10 times more iron than salmon - oatmeal has 4.2mg of iron in 100 grams and salmon has 0.38mg of iron.
Does oatmeal or salmon contain more potassium?
Both oatmeal and salmon are high in potassium. Oatmeal is very similar to oatmeal for potassium - oatmeal has 350mg of potassium in 100 grams and salmon has 366mg of potassium.