Oats vs. Salt
Nutrition comparison of Oats and Salt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
salt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and salt:
- Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Oat is a great source of calcium.
- Oat is an excellent source of dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Salt (Salt, table) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and salt has less calories than oat - oat has 389 calories per 100 grams and salt does not contain significant amounts.
| Oats | Salt | |
|---|---|---|
| Protein | 17% | ~ |
| Carbohydrates | 67% | ~ |
| Fat | 16% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and salt has less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and salt does not contain significant amounts.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than salt - oat has 10.6g of dietary fiber per 100 grams and salt does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has more protein than salt - oat has 16.9g of protein per 100 grams and salt does not contain significant amounts.
Fat
saturated fat
Salt has less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and salt does not contain significant amounts.
Vitamins
The B Vitamins
Oat has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Oats | Salt | |
|---|---|---|
| Thiamin | 0.763 MG | ~ |
| Riboflavin | 0.139 MG | ~ |
| Niacin | 0.961 MG | ~ |
| Pantothenic acid | 1.349 MG | ~ |
| Vitamin B6 | 0.119 MG | ~ |
| Folate | 56 UG | ~ |
Minerals
calcium
Oat is a great source of calcium and it has 125% more calcium than salt - oat has 54mg of calcium per 100 grams and salt has 24mg of calcium.
iron
Oat is an excellent source of iron and it has 13 times more iron than salt - oat has 4.7mg of iron per 100 grams and salt has 0.33mg of iron.
potassium
Oat is an excellent source of potassium and it has 52 times more potassium than salt - oat has 429mg of potassium per 100 grams and salt has 8mg 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.
Oats g
()
|
Daily Values (%) |
Salt 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 salt contain more calories in 100 grams?Oat is high in calories and salt has less calories than oat - oat has 389 calories in 100g and salt does not contain significant amounts.
Does oats or salt have more carbohydrates?
By weight, oat is high in carbohydrates and salt has fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and salt has no carbs..
Does oats or salt contain more iron?
Oat is an abundant source of iron and it has 13 times more iron than salt - oat has 4.7mg of iron in 100 grams and salt has 0.33mg of iron.
Does oats or salt contain more potassium?
Oat is a rich source of potassium and it has 52 times more potassium than salt - oat has 429mg of potassium in 100 grams and salt has 8mg of potassium.