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Rainbow trout vs. Salmon — In-Depth Nutrition Comparison

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What are the differences between Rainbow trout and Salmon?

  • Rainbow trout is higher in Vitamin B12, Vitamin D, and Vitamin E , yet Salmon is higher in Selenium, Vitamin B6, Vitamin B1, Vitamin B3, and Folate.
  • Rainbow trout's daily need coverage for Vitamin B12 is 63% more.
  • Rainbow trout has 2 times more Vitamin E than Salmon. While Rainbow trout has 2.34mg of Vitamin E , Salmon has only 1.14mg.
  • The amount of Saturated Fat in Rainbow trout is lower.

We used Fish, trout, rainbow, farmed, raw and Fish, salmon, Atlantic, farmed, cooked, dry heat types in this article.

Infographic

Rainbow trout vs Salmon infographic
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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.
Contains more Calcium +66.7%
Contains less Sodium -16.4%
Contains more Magnesium +20%
Contains more Phosphorus +11.5%
Contains more Manganese +45.5%
Contains more Selenium +75.4%
Equal in Iron - 0.34
Equal in Potassium - 384
Equal in Zinc - 0.43
Equal in Copper - 0.049
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Contains more Calcium +66.7%
Contains less Sodium -16.4%
Contains more Magnesium +20%
Contains more Phosphorus +11.5%
Contains more Manganese +45.5%
Contains more Selenium +75.4%
Equal in Iron - 0.34
Equal in Potassium - 384
Equal in Zinc - 0.43
Equal in Copper - 0.049

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.
:
6
Salmon
Contains more Vitamin A +21.7%
Contains more Vitamin E +105.3%
Contains more Vitamin D +21.4%
Contains more Vitamin B5 +13%
Contains more Vitamin B12 +53.6%
Contains more Vitamin C +27.6%
Contains more Vitamin B1 +183.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +44.5%
Contains more Vitamin B6 +90.3%
Contains more Folate +209.1%
Equal in Vitamin K - 0.1
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
Contains more Vitamin A +21.7%
Contains more Vitamin E +105.3%
Contains more Vitamin D +21.4%
Contains more Vitamin B5 +13%
Contains more Vitamin B12 +53.6%
Contains more Vitamin C +27.6%
Contains more Vitamin B1 +183.3%
Contains more Vitamin B2 +50%
Contains more Vitamin B3 +44.5%
Contains more Vitamin B6 +90.3%
Contains more Folate +209.1%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +14%
Contains more Protein +10.8%
Contains more Fats +99.8%
Contains more Other +900%
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Water +14%
Contains more Protein +10.8%
Contains more Fats +99.8%
Contains more Other +900%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -42.3%
Contains more Monounsaturated Fat +111.3%
Contains more Polyunsaturated fat +202.1%
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains less Saturated Fat -42.3%
Contains more Monounsaturated Fat +111.3%
Contains more Polyunsaturated fat +202.1%

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 Salmon
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Salmon Opinion
Protein 19.94g 22.1g Salmon
Fats 6.18g 12.35g Salmon
Calories 141kcal 206kcal Salmon
Calcium 25mg 15mg Rainbow trout
Iron 0.31mg 0.34mg Salmon
Magnesium 25mg 30mg Salmon
Phosphorus 226mg 252mg Salmon
Potassium 377mg 384mg Salmon
Sodium 51mg 61mg Rainbow trout
Zinc 0.45mg 0.43mg Rainbow trout
Copper 0.046mg 0.049mg Salmon
Manganese 0.011mg 0.016mg Salmon
Selenium 23.6µg 41.4µg Salmon
Vitamin A 280IU 230IU Rainbow trout
Vitamin A RAE 84µg 69µg Rainbow trout
Vitamin E 2.34mg 1.14mg Rainbow trout
Vitamin D 635IU 526IU Rainbow trout
Vitamin D 15.9µg 13.1µg Rainbow trout
Vitamin C 2.9mg 3.7mg Salmon
Vitamin B1 0.12mg 0.34mg Salmon
Vitamin B2 0.09mg 0.135mg Salmon
Vitamin B3 5.567mg 8.045mg Salmon
Vitamin B5 1.667mg 1.475mg Rainbow trout
Vitamin B6 0.34mg 0.647mg Salmon
Folate 11µg 34µg Salmon
Vitamin B12 4.3µg 2.8µg Rainbow trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.234mg 0.248mg Salmon
Threonine 0.915mg 0.969mg Salmon
Isoleucine 0.962mg 1.018mg Salmon
Leucine 1.696mg 1.796mg Salmon
Lysine 1.916mg 2.03mg Salmon
Methionine 0.618mg 0.654mg Salmon
Phenylalanine 0.815mg 0.863mg Salmon
Valine 1.075mg 1.139mg Salmon
Histidine 0.614mg 0.651mg Salmon
Cholesterol 59mg 63mg Rainbow trout
Trans Fat 0.047g Salmon
Saturated Fat 1.383g 2.397g Rainbow trout
Omega-3 - DHA 0.516g 1.457g Salmon
Omega-3 - EPA 0.217g 0.69g Salmon
Omega-3 - DPA 0.091g 0.17g Salmon
Monounsaturated Fat 1.979g 4.181g Salmon
Polyunsaturated fat 1.507g 4.553g 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 Salmon
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

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
110%
Salmon
Minerals Daily Need Coverage Score
33%
Rainbow trout
44%
Salmon

Comparison summary

Which food is richer in minerals?
Salmon
Salmon is relatively richer in minerals
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 10mg)
Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Rainbow trout
Rainbow trout is lower in Saturated Fat (difference - 1.014g)
Which food is cheaper?
Rainbow trout
Rainbow trout is cheaper (difference - $6)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.