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.
Detailed nutritional comparison of oats and salmon is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Oats src
Image of Salmon src

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.

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Salmon (Fish, salmon, pink, raw) .

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