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Chinook salmon vs Rainbow trout - In-Depth Nutrition Comparison

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Significant differences between Chinook salmon and Rainbow trout

  • Chinook salmon is richer in Selenium, Vitamin B3, Magnesium, Phosphorus, Vitamin B6, and Iron, while Rainbow trout is higher in Vitamin B12, and Vitamin B5.
  • Rainbow trout covers your daily Vitamin B12 needs 60% more than Chinook salmon.
  • Chinook salmon has 5 times more Magnesium than Rainbow trout. Chinook salmon has 122mg of Magnesium, while Rainbow trout has 25mg.
  • Rainbow trout is lower in Saturated Fat.

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

Infographic

Chinook 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" chart below show how much of the daily needs can be covered by 300 grams of the food
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 less Sodium -15%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 9% 35% 88% 159% 45% 8% 16% 18%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
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 less Sodium -15%

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
:
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%
Contains more Vitamin B1 +172.7%
Contains more Vitamin B5 +92.7%
Contains more Vitamin B12 +49.8%
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%
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 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%
Contains more Vitamin B1 +172.7%
Contains more Vitamin B5 +92.7%
Contains more Vitamin B12 +49.8%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chinook salmon Rainbow trout
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 Chinook salmon Rainbow trout Opinion
Net carbs 0g 0g
Protein 25.72g 19.94g Chinook salmon
Fats 13.38g 6.18g Chinook salmon
Carbs 0g 0g
Calories 231kcal 141kcal Chinook salmon
Starch g g
Fructose g g
Sugar g 0g Chinook salmon
Fiber 0g 0g
Calcium 28mg 25mg Chinook salmon
Iron 0.91mg 0.31mg Chinook salmon
Magnesium 122mg 25mg Chinook salmon
Phosphorus 371mg 226mg Chinook salmon
Potassium 505mg 377mg Chinook salmon
Sodium 60mg 51mg Rainbow trout
Zinc 0.56mg 0.45mg Chinook salmon
Copper 0.053mg 0.046mg Chinook salmon
Vitamin A 496IU 280IU Chinook salmon
Vitamin E mg 2.34mg Rainbow trout
Vitamin D IU 635IU Rainbow trout
Vitamin D µg 15.9µg Rainbow trout
Vitamin C 4.1mg 2.9mg Chinook salmon
Vitamin B1 0.044mg 0.12mg Rainbow trout
Vitamin B2 0.154mg 0.09mg Chinook salmon
Vitamin B3 10.045mg 5.567mg Chinook salmon
Vitamin B5 0.865mg 1.667mg Rainbow trout
Vitamin B6 0.462mg 0.34mg Chinook salmon
Folate 35µg 11µg Chinook salmon
Vitamin B12 2.87µg 4.3µg Rainbow trout
Vitamin K µg 0.1µg Rainbow trout
Tryptophan 0.288mg 0.234mg Chinook salmon
Threonine 1.127mg 0.915mg Chinook salmon
Isoleucine 1.185mg 0.962mg Chinook salmon
Leucine 2.09mg 1.696mg Chinook salmon
Lysine 2.362mg 1.916mg Chinook salmon
Methionine 0.761mg 0.618mg Chinook salmon
Phenylalanine 1.004mg 0.815mg Chinook salmon
Valine 1.325mg 1.075mg Chinook salmon
Histidine 0.757mg 0.614mg Chinook salmon
Cholesterol 85mg 59mg Rainbow trout
Trans Fat g 0.047g Chinook salmon
Saturated Fat 3.214g 1.383g Rainbow trout
Monounsaturated Fat 5.742g 1.979g Chinook salmon
Polyunsaturated fat 2.662g 1.507g Chinook salmon

Which food is preferable for your diet?

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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
68
Chinook salmon
119
Rainbow trout
Mineral Summary Score
47
Chinook salmon
25
Rainbow trout

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 food.
Protein
154%
Chinook salmon
120%
Rainbow trout
Carbohydrates
0%
Chinook salmon
0%
Rainbow trout
Fats
62%
Chinook salmon
29%
Rainbow trout

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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.