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  6. Salmon vs. Rainbow trout

Salmon vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the differences between Salmon and Rainbow trout?

  • Salmon is higher in Selenium, Vitamin B6, Vitamin B1, Vitamin B3, and Folate, yet Rainbow trout is higher in Vitamin B12, Vitamin D, and Vitamin E .
  • Rainbow trout's daily need coverage for Vitamin B12 is 63% more.
  • Salmon has 3 times more Folate than Rainbow trout. While Salmon has 34µg of Folate, Rainbow trout has only 11µg.
  • The amount of Saturated Fat in Rainbow trout is lower.

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

Infographic

Salmon vs Rainbow trout 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.
Salmon
Salmon
7
:
3
Rainbow trout
Rainbow trout
Contains more Magnesium +20%
Contains more Phosphorus +11.5%
Contains more Manganese +45.5%
Contains more Selenium +75.4%
Contains more Calcium +66.7%
Contains less Sodium -16.4%
Equal in Iron - 0.31
Equal in Potassium - 377
Equal in Zinc - 0.45
Equal in Copper - 0.046
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Rainbow trout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Magnesium +20%
Contains more Phosphorus +11.5%
Contains more Manganese +45.5%
Contains more Selenium +75.4%
Contains more Calcium +66.7%
Contains less Sodium -16.4%
Equal in Iron - 0.31
Equal in Potassium - 377
Equal in Zinc - 0.45
Equal in Copper - 0.046

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.
Salmon
Salmon
6
:
5
Rainbow trout
Rainbow trout
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%
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%
Equal in Vitamin K - 0.1
Salmon
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%
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%
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%
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%
Equal in Vitamin K - 0.1

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon
Salmon
3
:
1
Rainbow trout
Rainbow trout
Contains more Protein +10.8%
Contains more Fats +99.8%
Contains more Other +900%
Contains more Water +14%
Equal in Protein - 19.94
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Rainbow trout
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Protein +10.8%
Contains more Fats +99.8%
Contains more Other +900%
Contains more Water +14%
Equal in Protein - 19.94

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon
Salmon
2
:
1
Rainbow trout
Rainbow trout
Contains more Monounsaturated Fat +111.3%
Contains more Polyunsaturated fat +202.1%
Contains less Saturated Fat -42.3%
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Rainbow trout
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains more Monounsaturated Fat +111.3%
Contains more Polyunsaturated fat +202.1%
Contains less Saturated Fat -42.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon Rainbow trout
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 Salmon Rainbow trout Opinion
Protein 22.1g 19.94g Salmon
Fats 12.35g 6.18g Salmon
Calories 206kcal 141kcal Salmon
Calcium 15mg 25mg Rainbow trout
Iron 0.34mg 0.31mg Salmon
Magnesium 30mg 25mg Salmon
Phosphorus 252mg 226mg Salmon
Potassium 384mg 377mg Salmon
Sodium 61mg 51mg Rainbow trout
Zinc 0.43mg 0.45mg Rainbow trout
Copper 0.049mg 0.046mg Salmon
Manganese 0.016mg 0.011mg Salmon
Selenium 41.4µg 23.6µg Salmon
Vitamin A 230IU 280IU Rainbow trout
Vitamin A RAE 69µg 84µg Rainbow trout
Vitamin E 1.14mg 2.34mg Rainbow trout
Vitamin D 526IU 635IU Rainbow trout
Vitamin D 13.1µg 15.9µg Rainbow trout
Vitamin C 3.7mg 2.9mg Salmon
Vitamin B1 0.34mg 0.12mg Salmon
Vitamin B2 0.135mg 0.09mg Salmon
Vitamin B3 8.045mg 5.567mg Salmon
Vitamin B5 1.475mg 1.667mg Rainbow trout
Vitamin B6 0.647mg 0.34mg Salmon
Folate 34µg 11µg Salmon
Vitamin B12 2.8µg 4.3µg Rainbow trout
Vitamin K 0.1µg 0.1µg
Tryptophan 0.248mg 0.234mg Salmon
Threonine 0.969mg 0.915mg Salmon
Isoleucine 1.018mg 0.962mg Salmon
Leucine 1.796mg 1.696mg Salmon
Lysine 2.03mg 1.916mg Salmon
Methionine 0.654mg 0.618mg Salmon
Phenylalanine 0.863mg 0.815mg Salmon
Valine 1.139mg 1.075mg Salmon
Histidine 0.651mg 0.614mg Salmon
Cholesterol 63mg 59mg Rainbow trout
Trans Fat 0.047g Salmon
Saturated Fat 2.397g 1.383g Rainbow trout
Omega-3 - DHA 1.457g 0.516g Salmon
Omega-3 - EPA 0.69g 0.217g Salmon
Omega-3 - DPA 0.17g 0.091g Salmon
Monounsaturated Fat 4.181g 1.979g Salmon
Polyunsaturated fat 4.553g 1.507g 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
Salmon Rainbow trout
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
110%
Salmon
119%
Rainbow trout
Minerals Daily Need Coverage Score
44%
Salmon
33%
Rainbow trout

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. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients
  2. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.