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Rainbow trout vs Salmon - In-Depth Nutrition Comparison

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Comparison summary

Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 4mg)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 0.402g)
Which food contains less Sugars?
Salmon
Salmon contains less Sugars (difference - 0g)
Which food is cheaper?
Rainbow trout
Rainbow trout is cheaper (difference - $6)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Rainbow trout Salmon
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in price ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Rainbow trout Salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
82
Rainbow trout
47
Salmon
Mineral Summary Score
19
Rainbow trout
25
Salmon

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Salmon
Contains more Calcium +108.3%
Contains more Phosphorus +13%
Contains more Iron +158.1%
Contains more Potassium +30%
Contains more Magnesium +16%
Contains more Copper +443.5%
Contains more Zinc +42.2%
Contains less Sodium -13.7%
Contains more Calcium +108.3%
Contains more Phosphorus +13%
Contains more Iron +158.1%
Contains more Potassium +30%
Contains more Magnesium +16%
Contains more Copper +443.5%
Contains more Zinc +42.2%
Contains less Sodium -13.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Salmon
Contains more Vitamin C +∞%
Contains more Vitamin A +600%
Contains more Vitamin B12 +35.2%
Contains more Vitamin B1 +88.3%
Contains more Vitamin B2 +322.2%
Contains more Vitamin B3 +41.2%
Contains more Vitamin B6 +140.6%
Equal in Vitamin B5 - 1.664
Contains more Vitamin C +∞%
Contains more Vitamin A +600%
Contains more Vitamin B12 +35.2%
Contains more Vitamin B1 +88.3%
Contains more Vitamin B2 +322.2%
Contains more Vitamin B3 +41.2%
Contains more Vitamin B6 +140.6%
Equal in Vitamin B5 - 1.664

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
120%
Rainbow trout
119%
Salmon
Carbohydrates
0%
Rainbow trout
0%
Salmon
Fats
29%
Rainbow trout
29%
Salmon

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Rainbow trout Salmon Opinion
Calories 141 142 Salmon
Protein 19.94 19.84 Rainbow trout
Fats 6.18 6.34 Salmon
Vitamin C 2.9 0 Rainbow trout
Carbs 0 0
Cholesterol 59 55 Salmon
Vitamin D 635 Rainbow trout
Iron 0.31 0.8 Salmon
Calcium 25 12 Rainbow trout
Potassium 377 490 Salmon
Magnesium 25 29 Salmon
Sugars 0 Rainbow trout
Fiber 0 0
Copper 0.046 0.25 Salmon
Zinc 0.45 0.64 Salmon
Starch
Phosphorus 226 200 Rainbow trout
Sodium 51 44 Salmon
Vitamin A 280 40 Rainbow trout
Vitamin E 2.34 Rainbow trout
Vitamin D 15.9 Rainbow trout
Vitamin B1 0.12 0.226 Salmon
Vitamin B2 0.09 0.38 Salmon
Vitamin B3 5.567 7.86 Salmon
Vitamin B5 1.667 1.664 Rainbow trout
Vitamin B6 0.34 0.818 Salmon
Vitamin B12 4.3 3.18 Rainbow trout
Vitamin K 0.1 Rainbow trout
Folic acid (B9) 0 0
Trans Fat 0.047 Salmon
Saturated Fat 1.383 0.981 Salmon
Monounsaturated Fat 1.979 2.103 Salmon
Polyunsaturated fat 1.507 2.539 Salmon
Tryptophan 0.234 0.222 Rainbow trout
Threonine 0.915 0.87 Rainbow trout
Isoleucine 0.962 0.914 Rainbow trout
Leucine 1.696 1.613 Rainbow trout
Lysine 1.916 1.822 Rainbow trout
Methionine 0.618 0.587 Rainbow trout
Phenylalanine 0.815 0.775 Rainbow trout
Valine 1.075 1.022 Rainbow trout
Histidine 0.614 0.584 Rainbow trout
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.