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  6. Rainbow trout vs. Chinook salmon

Rainbow trout vs. Chinook salmon — In-Depth Nutrition Comparison

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Significant differences between Rainbow trout and Chinook salmon

  • Rainbow trout is richer in Vitamin B12, and Vitamin B5, while Chinook salmon is higher in Selenium, Vitamin B3, Magnesium, Phosphorus, Vitamin B6, and Iron.
  • Rainbow trout covers your daily Vitamin B12 needs 60% more than Chinook salmon.
  • Rainbow trout has 2 times more Vitamin B5 than Chinook salmon. Rainbow trout has 1.667mg of Vitamin B5, while Chinook salmon has 0.865mg.
  • Rainbow trout is lower in Cholesterol.

Specific food types used in this comparison are Fish, trout, rainbow, farmed, raw and Fish, salmon, chinook, cooked, dry heat.

Infographic

Rainbow trout vs Chinook salmon infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rainbow trout
Rainbow trout
1
:
9
Chinook salmon
Chinook salmon
Contains less Sodium -15%
Contains more Calcium +12%
Contains more Iron +193.5%
Contains more Magnesium +388%
Contains more Phosphorus +64.2%
Contains more Potassium +34%
Contains more Zinc +24.4%
Contains more Copper +15.2%
Contains more Manganese +72.7%
Contains more Selenium +98.3%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Chinook salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 35% 88% 159% 45% 8% 16% 18% 3% 256%
Contains less Sodium -15%
Contains more Calcium +12%
Contains more Iron +193.5%
Contains more Magnesium +388%
Contains more Phosphorus +64.2%
Contains more Potassium +34%
Contains more Zinc +24.4%
Contains more Copper +15.2%
Contains more Manganese +72.7%
Contains more Selenium +98.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rainbow trout
Rainbow trout
6
:
6
Chinook salmon
Chinook salmon
Contains more Vitamin B1 +172.7%
Contains more Vitamin B5 +92.7%
Contains more Vitamin B12 +49.8%
Contains more Vitamin A +77.1%
Contains more Vitamin C +41.4%
Contains more Vitamin B2 +71.1%
Contains more Vitamin B3 +80.4%
Contains more Vitamin B6 +35.9%
Contains more Folate +218.2%
Rainbow trout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 17% 47% 477% 10% 30% 21% 105% 101% 79% 9% 538% 1%
Chinook salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 0% 0% 14% 11% 36% 189% 52% 107% 27% 359% 0%
Contains more Vitamin B1 +172.7%
Contains more Vitamin B5 +92.7%
Contains more Vitamin B12 +49.8%
Contains more Vitamin A +77.1%
Contains more Vitamin C +41.4%
Contains more Vitamin B2 +71.1%
Contains more Vitamin B3 +80.4%
Contains more Vitamin B6 +35.9%
Contains more Folate +218.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rainbow trout
Rainbow trout
2
:
2
Chinook salmon
Chinook salmon
Contains more Water +12.5%
Contains more Protein +29%
Contains more Fats +116.5%
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Chinook salmon
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more Water +12.5%
Contains more Protein +29%
Contains more Fats +116.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rainbow trout
Rainbow trout
1
:
2
Chinook salmon
Chinook salmon
Contains less Saturated Fat -57%
Contains more Monounsaturated Fat +190.1%
Contains more Polyunsaturated fat +76.6%
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Chinook salmon
28% 49% 23%
Saturated Fat: 3.214 g
Monounsaturated Fat: 5.742 g
Polyunsaturated fat: 2.662 g
Contains less Saturated Fat -57%
Contains more Monounsaturated Fat +190.1%
Contains more Polyunsaturated fat +76.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rainbow trout Chinook salmon
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Chinook salmon Opinion
Protein 19.94g 25.72g Chinook salmon
Fats 6.18g 13.38g Chinook salmon
Calories 141kcal 231kcal Chinook salmon
Calcium 25mg 28mg Chinook salmon
Iron 0.31mg 0.91mg Chinook salmon
Magnesium 25mg 122mg Chinook salmon
Phosphorus 226mg 371mg Chinook salmon
Potassium 377mg 505mg Chinook salmon
Sodium 51mg 60mg Rainbow trout
Zinc 0.45mg 0.56mg Chinook salmon
Copper 0.046mg 0.053mg Chinook salmon
Manganese 0.011mg 0.019mg Chinook salmon
Selenium 23.6µg 46.8µg Chinook salmon
Vitamin A 280IU 496IU Chinook salmon
Vitamin A RAE 84µg 149µg Chinook salmon
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 2.9mg 4.1mg Chinook salmon
Vitamin B1 0.12mg 0.044mg Rainbow trout
Vitamin B2 0.09mg 0.154mg Chinook salmon
Vitamin B3 5.567mg 10.045mg Chinook salmon
Vitamin B5 1.667mg 0.865mg Rainbow trout
Vitamin B6 0.34mg 0.462mg Chinook salmon
Folate 11µg 35µg Chinook salmon
Vitamin B12 4.3µg 2.87µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.234mg 0.288mg Chinook salmon
Threonine 0.915mg 1.127mg Chinook salmon
Isoleucine 0.962mg 1.185mg Chinook salmon
Leucine 1.696mg 2.09mg Chinook salmon
Lysine 1.916mg 2.362mg Chinook salmon
Methionine 0.618mg 0.761mg Chinook salmon
Phenylalanine 0.815mg 1.004mg Chinook salmon
Valine 1.075mg 1.325mg Chinook salmon
Histidine 0.614mg 0.757mg Chinook salmon
Cholesterol 59mg 85mg Rainbow trout
Trans Fat 0.047g Chinook salmon
Saturated Fat 1.383g 3.214g Rainbow trout
Omega-3 - DHA 0.516g 0.727g Chinook salmon
Omega-3 - EPA 0.217g 1.01g Chinook salmon
Omega-3 - DPA 0.091g 0.296g Chinook salmon
Monounsaturated Fat 1.979g 5.742g Chinook salmon
Polyunsaturated fat 1.507g 2.662g Chinook salmon
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Chinook salmon
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
119%
Rainbow trout
68%
Chinook salmon
Minerals Daily Need Coverage Score
33%
Rainbow trout
63%
Chinook salmon

Comparison summary

Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 9mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 26mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 1.831g)
Which food is cheaper?
Rainbow trout
Rainbow trout is cheaper (difference - $8)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Chinook salmon
Chinook salmon is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/nutrients
  2. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.