Side-by-Side Comparison

Rolled Oats (Raw) vs Atlantic Salmon (Cooked/Baked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean whole rolled oats in a minimalist ceramic bowl

grains

Rolled Oats (Raw)

389Calories

16.9Protein

10.6Fiber

0.0Vit C

View Details

Clean pan-seared salmon fillet displaying delicate pink flaky texture

fish seafood

Atlantic Salmon (Cooked/Baked)

206Calories

22.1Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-47%

Atlantic Salmon (Cooked/Baked)

Atlantic Salmon (Cooked/Baked) has fewer calories (energy) (206 kcal vs 389 kcal, 183 kcal less).

Higher Protein

+31%

Atlantic Salmon (Cooked/Baked)

Atlantic Salmon (Cooked/Baked) provides 22.1 g vs 16.9 g in Rolled Oats (Raw) (+5.2 g, +31%).

Higher Dietary Fiber

Rolled Oats (Raw)

Rolled Oats (Raw) provides 10.6 g vs 0 g in Atlantic Salmon (Cooked/Baked) (+10.6 g).

Higher Potassium

+12%

Rolled Oats (Raw)

Rolled Oats (Raw) provides 429 mg vs 384 mg in Atlantic Salmon (Cooked/Baked) (+45.0 mg, +12%).

Comparing per 100 g standard edible portion.

Nutrient

Rolled Oats (Raw)100 g edible portion

Atlantic Salmon (Cooked/Baked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Rolled Oats (Raw) higher

Rolled Oats (Raw)

389 kcal19% DV

Atlantic Salmon (Cooked/Baked)

206 kcal10% DV

Rolled Oats (Raw) provides 389 kcal vs 206 kcal in Atlantic Salmon (Cooked/Baked) (+183 kcal, +89%).

ProteinAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

16.9 g34% DV

Atlantic Salmon (Cooked/Baked)

22.1 g44% DV

Atlantic Salmon (Cooked/Baked) provides 22.1 g vs 16.9 g in Rolled Oats (Raw) (+5.2 g, +31%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

66.3 g24% DV

Atlantic Salmon (Cooked/Baked)

0 g

Rolled Oats (Raw) has higher carbohydrates (66.3 g vs 0 g).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

10.6 g38% DV

Atlantic Salmon (Cooked/Baked)

0 g

Rolled Oats (Raw) has higher dietary fiber (10.6 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

6.9 g9% DV

Atlantic Salmon (Cooked/Baked)

12.4 g16% DV

Atlantic Salmon (Cooked/Baked) provides 12.4 g vs 6.9 g in Rolled Oats (Raw) (+5.4 g, +79%).

Total SugarsRolled Oats (Raw) higher

Rolled Oats (Raw)

0.99 g2% DV

Atlantic Salmon (Cooked/Baked)

0 g

Rolled Oats (Raw) has higher total sugars (0.99 g vs 0 g).

Vitamins12 nutrients

Vitamin CSimilar

Rolled Oats (Raw)

0 mg

Atlantic Salmon (Cooked/Baked)

0 mg

Both Rolled Oats (Raw) and Atlantic Salmon (Cooked/Baked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0 µg

Atlantic Salmon (Cooked/Baked)

12 µg1% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin a (rae) (12 µg vs 0 µg).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0 µg

Atlantic Salmon (Cooked/Baked)

11 µg55% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin d (11 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.42 mg3% DV

Atlantic Salmon (Cooked/Baked)

3.6 mg24% DV

Atlantic Salmon (Cooked/Baked) provides 3.6 mg vs 0.42 mg in Rolled Oats (Raw) (+3.1 mg, +745%).

Vitamin KRolled Oats (Raw) higher

Rolled Oats (Raw)

1.9 µg2% DV

Atlantic Salmon (Cooked/Baked)

0.1 µg

Rolled Oats (Raw) provides 1.9 µg vs 0.1 µg in Atlantic Salmon (Cooked/Baked) (+1.8 µg, +1800%).

Folate (DFE)Rolled Oats (Raw) higher

Rolled Oats (Raw)

56 µg14% DV

Atlantic Salmon (Cooked/Baked)

29 µg7% DV

Rolled Oats (Raw) provides 56 µg vs 29 µg in Atlantic Salmon (Cooked/Baked) (+27 µg, +93%).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.76 mg64% DV

Atlantic Salmon (Cooked/Baked)

0.23 mg19% DV

Rolled Oats (Raw) provides 0.76 mg vs 0.23 mg in Atlantic Salmon (Cooked/Baked) (+0.54 mg, +238%).

Riboflavin (Vitamin B2)Similar

Rolled Oats (Raw)

0.14 mg11% DV

Atlantic Salmon (Cooked/Baked)

0.14 mg10% DV

Both Rolled Oats (Raw) and Atlantic Salmon (Cooked/Baked) provide similar amounts of riboflavin (vitamin b2) (0.14 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.96 mg6% DV

Atlantic Salmon (Cooked/Baked)

8.7 mg54% DV

Atlantic Salmon (Cooked/Baked) provides 8.7 mg vs 0.96 mg in Rolled Oats (Raw) (+7.7 mg, +800%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

1.3 mg27% DV

Atlantic Salmon (Cooked/Baked)

1.7 mg33% DV

Atlantic Salmon (Cooked/Baked) provides 1.7 mg vs 1.3 mg in Rolled Oats (Raw) (+0.31 mg, +23%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.12 mg7% DV

Atlantic Salmon (Cooked/Baked)

0.64 mg38% DV

Atlantic Salmon (Cooked/Baked) provides 0.64 mg vs 0.12 mg in Rolled Oats (Raw) (+0.52 mg, +438%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0 µg

Atlantic Salmon (Cooked/Baked)

3.2 µg133% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (3.2 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

2.0 mg

Atlantic Salmon (Cooked/Baked)

60.0 mg3% DV

Atlantic Salmon (Cooked/Baked) provides 60.0 mg vs 2.0 mg in Rolled Oats (Raw) (+58.0 mg, +2900%).

PotassiumRolled Oats (Raw) higher

Rolled Oats (Raw)

429 mg9% DV

Atlantic Salmon (Cooked/Baked)

384 mg8% DV

Rolled Oats (Raw) provides 429 mg vs 384 mg in Atlantic Salmon (Cooked/Baked) (+45.0 mg, +12%).

CalciumRolled Oats (Raw) higher

Rolled Oats (Raw)

54.0 mg4% DV

Atlantic Salmon (Cooked/Baked)

12.0 mg1% DV

Rolled Oats (Raw) provides 54.0 mg vs 12.0 mg in Atlantic Salmon (Cooked/Baked) (+42.0 mg, +350%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

4.7 mg26% DV

Atlantic Salmon (Cooked/Baked)

0.80 mg4% DV

Rolled Oats (Raw) provides 4.7 mg vs 0.80 mg in Atlantic Salmon (Cooked/Baked) (+3.9 mg, +490%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

177 mg42% DV

Atlantic Salmon (Cooked/Baked)

30.0 mg7% DV

Rolled Oats (Raw) provides 177 mg vs 30.0 mg in Atlantic Salmon (Cooked/Baked) (+147 mg, +490%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

523 mg42% DV

Atlantic Salmon (Cooked/Baked)

252 mg20% DV

Rolled Oats (Raw) provides 523 mg vs 252 mg in Atlantic Salmon (Cooked/Baked) (+271 mg, +108%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

4.0 mg36% DV

Atlantic Salmon (Cooked/Baked)

0.64 mg6% DV

Rolled Oats (Raw) provides 4.0 mg vs 0.64 mg in Atlantic Salmon (Cooked/Baked) (+3.3 mg, +520%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

1.2 g6% DV

Atlantic Salmon (Cooked/Baked)

2.5 g13% DV

Atlantic Salmon (Cooked/Baked) provides 2.5 g vs 1.2 g in Rolled Oats (Raw) (+1.3 g, +105%).

Nutrient

Rolled Oats (Raw)40 g (1 standard bowl (40 g))

Atlantic Salmon (Cooked/Baked)154 g (1 fillet (154 g))

Macronutrients6 nutrients

Calories (Energy)Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

156 kcal8% DV

Atlantic Salmon (Cooked/Baked)

317 kcal16% DV

Atlantic Salmon (Cooked/Baked) provides 317 kcal vs 156 kcal in Rolled Oats (Raw) (+162 kcal, +104%).

ProteinAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

6.8 g14% DV

Atlantic Salmon (Cooked/Baked)

34.0 g68% DV

Atlantic Salmon (Cooked/Baked) provides 34.0 g vs 6.8 g in Rolled Oats (Raw) (+27.3 g, +404%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

26.5 g10% DV

Atlantic Salmon (Cooked/Baked)

0 g

Rolled Oats (Raw) has higher carbohydrates (26.5 g vs 0 g).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

4.2 g15% DV

Atlantic Salmon (Cooked/Baked)

0 g

Rolled Oats (Raw) has higher dietary fiber (4.2 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

2.8 g4% DV

Atlantic Salmon (Cooked/Baked)

19.0 g24% DV

Atlantic Salmon (Cooked/Baked) provides 19.0 g vs 2.8 g in Rolled Oats (Raw) (+16.3 g, +589%).

Total SugarsRolled Oats (Raw) higher

Rolled Oats (Raw)

0.40 g1% DV

Atlantic Salmon (Cooked/Baked)

0 g

Rolled Oats (Raw) has higher total sugars (0.40 g vs 0 g).

Vitamins12 nutrients

Vitamin CSimilar

Rolled Oats (Raw)

0 mg

Atlantic Salmon (Cooked/Baked)

0 mg

Both Rolled Oats (Raw) and Atlantic Salmon (Cooked/Baked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0 µg

Atlantic Salmon (Cooked/Baked)

18 µg2% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin a (rae) (18 µg vs 0 µg).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0 µg

Atlantic Salmon (Cooked/Baked)

17 µg85% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin d (17 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.17 mg1% DV

Atlantic Salmon (Cooked/Baked)

5.5 mg36% DV

Atlantic Salmon (Cooked/Baked) provides 5.5 mg vs 0.17 mg in Rolled Oats (Raw) (+5.3 mg, +3154%).

Vitamin KRolled Oats (Raw) higher

Rolled Oats (Raw)

0.8 µg1% DV

Atlantic Salmon (Cooked/Baked)

0.2 µg

Rolled Oats (Raw) provides 0.8 µg vs 0.2 µg in Atlantic Salmon (Cooked/Baked) (+0.6 µg, +394%).

Folate (DFE)Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

22 µg6% DV

Atlantic Salmon (Cooked/Baked)

45 µg11% DV

Atlantic Salmon (Cooked/Baked) provides 45 µg vs 22 µg in Rolled Oats (Raw) (+22 µg, +99%).

Thiamin (Vitamin B1)Similar

Rolled Oats (Raw)

0.31 mg25% DV

Atlantic Salmon (Cooked/Baked)

0.35 mg29% DV

Both Rolled Oats (Raw) and Atlantic Salmon (Cooked/Baked) provide similar amounts of thiamin (vitamin b1) (0.31 mg).

Riboflavin (Vitamin B2)Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.06 mg4% DV

Atlantic Salmon (Cooked/Baked)

0.21 mg16% DV

Atlantic Salmon (Cooked/Baked) provides 0.21 mg vs 0.06 mg in Rolled Oats (Raw) (+0.15 mg, +277%).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.38 mg2% DV

Atlantic Salmon (Cooked/Baked)

13.3 mg83% DV

Atlantic Salmon (Cooked/Baked) provides 13.3 mg vs 0.38 mg in Rolled Oats (Raw) (+12.9 mg, +3365%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.54 mg11% DV

Atlantic Salmon (Cooked/Baked)

2.6 mg51% DV

Atlantic Salmon (Cooked/Baked) provides 2.6 mg vs 0.54 mg in Rolled Oats (Raw) (+2.0 mg, +374%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.05 mg3% DV

Atlantic Salmon (Cooked/Baked)

0.99 mg58% DV

Atlantic Salmon (Cooked/Baked) provides 0.99 mg vs 0.05 mg in Rolled Oats (Raw) (+0.94 mg, +1971%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0 µg

Atlantic Salmon (Cooked/Baked)

4.9 µg204% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (4.9 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.80 mg

Atlantic Salmon (Cooked/Baked)

92.4 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 92.4 mg vs 0.80 mg in Rolled Oats (Raw) (+91.6 mg, +11450%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

172 mg4% DV

Atlantic Salmon (Cooked/Baked)

591 mg13% DV

Atlantic Salmon (Cooked/Baked) provides 591 mg vs 172 mg in Rolled Oats (Raw) (+420 mg, +245%).

CalciumRolled Oats (Raw) higher

Rolled Oats (Raw)

21.6 mg2% DV

Atlantic Salmon (Cooked/Baked)

18.5 mg1% DV

Rolled Oats (Raw) provides 21.6 mg vs 18.5 mg in Atlantic Salmon (Cooked/Baked) (+3.1 mg, +17%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

1.9 mg10% DV

Atlantic Salmon (Cooked/Baked)

1.2 mg7% DV

Rolled Oats (Raw) provides 1.9 mg vs 1.2 mg in Atlantic Salmon (Cooked/Baked) (+0.66 mg, +53%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

70.8 mg17% DV

Atlantic Salmon (Cooked/Baked)

46.2 mg11% DV

Rolled Oats (Raw) provides 70.8 mg vs 46.2 mg in Atlantic Salmon (Cooked/Baked) (+24.6 mg, +53%).

PhosphorusAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

209 mg17% DV

Atlantic Salmon (Cooked/Baked)

388 mg31% DV

Atlantic Salmon (Cooked/Baked) provides 388 mg vs 209 mg in Rolled Oats (Raw) (+179 mg, +86%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

1.6 mg14% DV

Atlantic Salmon (Cooked/Baked)

0.99 mg9% DV

Rolled Oats (Raw) provides 1.6 mg vs 0.99 mg in Atlantic Salmon (Cooked/Baked) (+0.60 mg, +61%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.49 g2% DV

Atlantic Salmon (Cooked/Baked)

3.9 g19% DV

Atlantic Salmon (Cooked/Baked) provides 3.9 g vs 0.49 g in Rolled Oats (Raw) (+3.4 g, +689%).

Nutrient

Rolled Oats (Raw)Amount per 100 kcal (26 g)

Atlantic Salmon (Cooked/Baked)Amount per 100 kcal (49 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Rolled Oats (Raw)

101 kcal5% DV

Atlantic Salmon (Cooked/Baked)

101 kcal5% DV

Both Rolled Oats (Raw) and Atlantic Salmon (Cooked/Baked) provide similar amounts of calories (energy) (101 kcal).

ProteinAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

4.4 g9% DV

Atlantic Salmon (Cooked/Baked)

10.8 g22% DV

Atlantic Salmon (Cooked/Baked) provides 10.8 g vs 4.4 g in Rolled Oats (Raw) (+6.4 g, +147%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

17.2 g6% DV

Atlantic Salmon (Cooked/Baked)

0 g

Rolled Oats (Raw) has higher carbohydrates (17.2 g vs 0 g).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

2.8 g10% DV

Atlantic Salmon (Cooked/Baked)

0 g

Rolled Oats (Raw) has higher dietary fiber (2.8 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

1.8 g2% DV

Atlantic Salmon (Cooked/Baked)

6.1 g8% DV

Atlantic Salmon (Cooked/Baked) provides 6.1 g vs 1.8 g in Rolled Oats (Raw) (+4.3 g, +237%).

Total SugarsRolled Oats (Raw) higher

Rolled Oats (Raw)

0.26 g1% DV

Atlantic Salmon (Cooked/Baked)

0 g

Rolled Oats (Raw) has higher total sugars (0.26 g vs 0 g).

Vitamins12 nutrients

Vitamin CSimilar

Rolled Oats (Raw)

0 mg

Atlantic Salmon (Cooked/Baked)

0 mg

Both Rolled Oats (Raw) and Atlantic Salmon (Cooked/Baked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0 µg

Atlantic Salmon (Cooked/Baked)

5.9 µg1% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin a (rae) (5.9 µg vs 0 µg).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0 µg

Atlantic Salmon (Cooked/Baked)

5.4 µg27% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin d (5.4 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.11 mg1% DV

Atlantic Salmon (Cooked/Baked)

1.7 mg12% DV

Atlantic Salmon (Cooked/Baked) provides 1.7 mg vs 0.11 mg in Rolled Oats (Raw) (+1.6 mg, +1493%).

Vitamin KRolled Oats (Raw) higher

Rolled Oats (Raw)

0.5 µg

Atlantic Salmon (Cooked/Baked)

0.0 µg

Rolled Oats (Raw) provides 0.5 µg vs 0.0 µg in Atlantic Salmon (Cooked/Baked) (+0.4 µg, +908%).

Folate (DFE)Similar

Rolled Oats (Raw)

15 µg4% DV

Atlantic Salmon (Cooked/Baked)

14 µg4% DV

Both Rolled Oats (Raw) and Atlantic Salmon (Cooked/Baked) provide similar amounts of folate (dfe) (15 µg).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.20 mg17% DV

Atlantic Salmon (Cooked/Baked)

0.11 mg9% DV

Rolled Oats (Raw) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.11 mg).

Riboflavin (Vitamin B2)Similar

Rolled Oats (Raw)

0.04 mg3% DV

Atlantic Salmon (Cooked/Baked)

0.07 mg5% DV

Both Rolled Oats (Raw) and Atlantic Salmon (Cooked/Baked) provide similar amounts of riboflavin (vitamin b2) (0.04 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.25 mg2% DV

Atlantic Salmon (Cooked/Baked)

4.2 mg26% DV

Atlantic Salmon (Cooked/Baked) provides 4.2 mg vs 0.25 mg in Rolled Oats (Raw) (+4.0 mg, +1596%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.35 mg7% DV

Atlantic Salmon (Cooked/Baked)

0.81 mg16% DV

Atlantic Salmon (Cooked/Baked) provides 0.81 mg vs 0.35 mg in Rolled Oats (Raw) (+0.46 mg, +132%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.03 mg2% DV

Atlantic Salmon (Cooked/Baked)

0.31 mg18% DV

Atlantic Salmon (Cooked/Baked) provides 0.31 mg vs 0.03 mg in Rolled Oats (Raw) (+0.28 mg, +914%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0 µg

Atlantic Salmon (Cooked/Baked)

1.6 µg65% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (1.6 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.52 mg

Atlantic Salmon (Cooked/Baked)

29.4 mg1% DV

Atlantic Salmon (Cooked/Baked) provides 29.4 mg vs 0.52 mg in Rolled Oats (Raw) (+28.9 mg, +5554%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

112 mg2% DV

Atlantic Salmon (Cooked/Baked)

188 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 188 mg vs 112 mg in Rolled Oats (Raw) (+76.6 mg, +69%).

CalciumRolled Oats (Raw) higher

Rolled Oats (Raw)

14.0 mg1% DV

Atlantic Salmon (Cooked/Baked)

5.9 mg

Rolled Oats (Raw) provides 14.0 mg vs 5.9 mg in Atlantic Salmon (Cooked/Baked) (+8.2 mg, +139%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

1.2 mg7% DV

Atlantic Salmon (Cooked/Baked)

0.39 mg2% DV

Rolled Oats (Raw) provides 1.2 mg vs 0.39 mg in Atlantic Salmon (Cooked/Baked) (+0.84 mg, +213%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

46.0 mg11% DV

Atlantic Salmon (Cooked/Baked)

14.7 mg3% DV

Rolled Oats (Raw) provides 46.0 mg vs 14.7 mg in Atlantic Salmon (Cooked/Baked) (+31.3 mg, +213%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

136 mg11% DV

Atlantic Salmon (Cooked/Baked)

123 mg10% DV

Rolled Oats (Raw) provides 136 mg vs 123 mg in Atlantic Salmon (Cooked/Baked) (+12.5 mg, +10%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

1.0 mg9% DV

Atlantic Salmon (Cooked/Baked)

0.31 mg3% DV

Rolled Oats (Raw) provides 1.0 mg vs 0.31 mg in Atlantic Salmon (Cooked/Baked) (+0.72 mg, +229%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.32 g2% DV

Atlantic Salmon (Cooked/Baked)

1.2 g6% DV

Atlantic Salmon (Cooked/Baked) provides 1.2 g vs 0.32 g in Rolled Oats (Raw) (+0.91 g, +286%).

Nutrient

Rolled Oats (Raw)Normalized to 300 kcal (77 g)

Atlantic Salmon (Cooked/Baked)Normalized to 300 kcal (146 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Rolled Oats (Raw)

300 kcal15% DV

Atlantic Salmon (Cooked/Baked)

301 kcal15% DV

Both Rolled Oats (Raw) and Atlantic Salmon (Cooked/Baked) provide similar amounts of calories (energy) (300 kcal).

ProteinAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

13.0 g26% DV

Atlantic Salmon (Cooked/Baked)

32.3 g65% DV

Atlantic Salmon (Cooked/Baked) provides 32.3 g vs 13.0 g in Rolled Oats (Raw) (+19.3 g, +148%).

CarbohydratesRolled Oats (Raw) higher

Rolled Oats (Raw)

51.0 g19% DV

Atlantic Salmon (Cooked/Baked)

0 g

Rolled Oats (Raw) has higher carbohydrates (51.0 g vs 0 g).

Dietary FiberRolled Oats (Raw) higher

Rolled Oats (Raw)

8.2 g29% DV

Atlantic Salmon (Cooked/Baked)

0 g

Rolled Oats (Raw) has higher dietary fiber (8.2 g vs 0 g).

Total FatAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

5.3 g7% DV

Atlantic Salmon (Cooked/Baked)

18.0 g23% DV

Atlantic Salmon (Cooked/Baked) provides 18.0 g vs 5.3 g in Rolled Oats (Raw) (+12.7 g, +239%).

Total SugarsRolled Oats (Raw) higher

Rolled Oats (Raw)

0.76 g2% DV

Atlantic Salmon (Cooked/Baked)

0 g

Rolled Oats (Raw) has higher total sugars (0.76 g vs 0 g).

Vitamins12 nutrients

Vitamin CSimilar

Rolled Oats (Raw)

0 mg

Atlantic Salmon (Cooked/Baked)

0 mg

Both Rolled Oats (Raw) and Atlantic Salmon (Cooked/Baked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0 µg

Atlantic Salmon (Cooked/Baked)

18 µg2% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin a (rae) (18 µg vs 0 µg).

Vitamin DAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0 µg

Atlantic Salmon (Cooked/Baked)

16 µg80% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin d (16 µg vs 0 µg).

Vitamin EAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.32 mg2% DV

Atlantic Salmon (Cooked/Baked)

5.2 mg35% DV

Atlantic Salmon (Cooked/Baked) provides 5.2 mg vs 0.32 mg in Rolled Oats (Raw) (+4.9 mg, +1503%).

Vitamin KRolled Oats (Raw) higher

Rolled Oats (Raw)

1.5 µg1% DV

Atlantic Salmon (Cooked/Baked)

0.1 µg

Rolled Oats (Raw) provides 1.5 µg vs 0.1 µg in Atlantic Salmon (Cooked/Baked) (+1.3 µg, +902%).

Folate (DFE)Similar

Rolled Oats (Raw)

43 µg11% DV

Atlantic Salmon (Cooked/Baked)

42 µg11% DV

Both Rolled Oats (Raw) and Atlantic Salmon (Cooked/Baked) provide similar amounts of folate (dfe) (43 µg).

Thiamin (Vitamin B1)Rolled Oats (Raw) higher

Rolled Oats (Raw)

0.59 mg49% DV

Atlantic Salmon (Cooked/Baked)

0.33 mg27% DV

Rolled Oats (Raw) provides 0.59 mg vs 0.33 mg in Atlantic Salmon (Cooked/Baked) (+0.26 mg, +78%).

Riboflavin (Vitamin B2)Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.11 mg8% DV

Atlantic Salmon (Cooked/Baked)

0.20 mg15% DV

Atlantic Salmon (Cooked/Baked) provides slightly more riboflavin (vitamin b2) (0.20 mg vs 0.11 mg).

Niacin (Vitamin B3)Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.74 mg5% DV

Atlantic Salmon (Cooked/Baked)

12.6 mg79% DV

Atlantic Salmon (Cooked/Baked) provides 12.6 mg vs 0.74 mg in Rolled Oats (Raw) (+11.9 mg, +1607%).

Pantothenic Acid (B5)Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

1.0 mg21% DV

Atlantic Salmon (Cooked/Baked)

2.4 mg48% DV

Atlantic Salmon (Cooked/Baked) provides 2.4 mg vs 1.0 mg in Rolled Oats (Raw) (+1.4 mg, +133%).

Vitamin B6Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.09 mg5% DV

Atlantic Salmon (Cooked/Baked)

0.93 mg55% DV

Atlantic Salmon (Cooked/Baked) provides 0.93 mg vs 0.09 mg in Rolled Oats (Raw) (+0.84 mg, +920%).

Vitamin B12Atlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0 µg

Atlantic Salmon (Cooked/Baked)

4.6 µg193% DV

Atlantic Salmon (Cooked/Baked) has higher vitamin b12 (4.6 µg vs 0 µg).

Minerals7 nutrients

SodiumAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

1.5 mg

Atlantic Salmon (Cooked/Baked)

87.6 mg4% DV

Atlantic Salmon (Cooked/Baked) provides 87.6 mg vs 1.5 mg in Rolled Oats (Raw) (+86.1 mg, +5588%).

PotassiumAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

330 mg7% DV

Atlantic Salmon (Cooked/Baked)

561 mg12% DV

Atlantic Salmon (Cooked/Baked) provides 561 mg vs 330 mg in Rolled Oats (Raw) (+230 mg, +70%).

CalciumRolled Oats (Raw) higher

Rolled Oats (Raw)

41.6 mg3% DV

Atlantic Salmon (Cooked/Baked)

17.5 mg1% DV

Rolled Oats (Raw) provides 41.6 mg vs 17.5 mg in Atlantic Salmon (Cooked/Baked) (+24.1 mg, +137%).

IronRolled Oats (Raw) higher

Rolled Oats (Raw)

3.6 mg20% DV

Atlantic Salmon (Cooked/Baked)

1.2 mg6% DV

Rolled Oats (Raw) provides 3.6 mg vs 1.2 mg in Atlantic Salmon (Cooked/Baked) (+2.5 mg, +211%).

MagnesiumRolled Oats (Raw) higher

Rolled Oats (Raw)

136 mg32% DV

Atlantic Salmon (Cooked/Baked)

43.8 mg10% DV

Rolled Oats (Raw) provides 136 mg vs 43.8 mg in Atlantic Salmon (Cooked/Baked) (+92.5 mg, +211%).

PhosphorusRolled Oats (Raw) higher

Rolled Oats (Raw)

403 mg32% DV

Atlantic Salmon (Cooked/Baked)

368 mg29% DV

Rolled Oats (Raw) provides 403 mg vs 368 mg in Atlantic Salmon (Cooked/Baked) (+34.8 mg, +9%).

ZincRolled Oats (Raw) higher

Rolled Oats (Raw)

3.1 mg28% DV

Atlantic Salmon (Cooked/Baked)

0.93 mg8% DV

Rolled Oats (Raw) provides 3.1 mg vs 0.93 mg in Atlantic Salmon (Cooked/Baked) (+2.1 mg, +227%).

Lipids1 nutrients

Saturated FatAtlantic Salmon (Cooked/Baked) higher

Rolled Oats (Raw)

0.94 g5% DV

Atlantic Salmon (Cooked/Baked)

3.7 g18% DV

Atlantic Salmon (Cooked/Baked) provides 3.7 g vs 0.94 g in Rolled Oats (Raw) (+2.7 g, +289%).

Rolled Oats (Raw) vs Atlantic Salmon (Cooked/Baked)

Rolled Oats (Raw)

Atlantic Salmon (Cooked/Baked)

Nutritional Takeaways

Comparison Summary