Quick Summary
When to Choose Salmon
Choose salmon for omega-3 fatty acids, complete protein, vitamin D, and savory dinner or lunch options.
When to Choose Oats
Choose oats for beta-glucan fiber, heart health benefits, lower cost, and comforting breakfast meals.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Salmon | Oats | Winner |
|---|---|---|---|
| Calories | 208 | 389 | 🏆 Salmon |
| Protein | 20.4g | 16.9g | 🏆 Salmon |
| Total Fat | 13.4g | 6.9g |
Key Vitamins & Minerals
Monounsaturated Fat
🏆 Salmon has 100% more
Phosphorus
🏆 Oats has 2.2x more
Polyunsaturated Fat
🏆 Salmon has 72% more
Health Benefits Comparison
Salmon Benefits
- Exceptional source of heart-protective omega-3s
- Supports brain health and cognitive function
- Provides rare dietary vitamin D
- High-quality complete protein
- Anti-inflammatory properties
Oats Benefits
- Clinically proven to lower LDL cholesterol
- Supports stable blood sugar levels
- Promotes lasting satiety for weight management
- Provides prebiotic fiber for gut health
- Rich in antioxidants called avenanthramides
Practical Considerations
💰 Cost
Salmon: Moderate
Oats: Moderate
🕒 Preparation
Salmon: Easy
Oats: Easy
📦 Storage
Salmon: Refrigerate
Oats: Refrigerate
🍽️ Versatility
Salmon: Very versatile
Oats: Very versatile
The Bottom Line
Both Salmon and Oats are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Salmon if: Choose salmon for omega-3 fatty acids, complete protein, vitamin D, and savory dinner or lunch options.
Choose Oats if: Choose oats for beta-glucan fiber, heart health benefits, lower cost, and comforting breakfast meals.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Salmon and Oats in Nutrivio
Compare how Salmon and Oats fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
