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Salmon raw vs. Rainbow trout — In-Depth Nutrition Comparison

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What are the main differences between Salmon raw and Rainbow trout?

  • Salmon raw is richer in Vitamin B6, Selenium, Copper, Vitamin B2, Vitamin B3, Vitamin B1, and Iron, yet Rainbow trout is richer in Vitamin B12, and Vitamin A RAE.
  • Rainbow trout's daily need coverage for Vitamin B12 is 47% higher.
  • Salmon raw has 5 times more Copper than Rainbow trout. Salmon raw has 0.25mg of Copper, while Rainbow trout has 0.046mg.

We used Fish, salmon, Atlantic, wild, raw and Fish, trout, rainbow, farmed, raw types in this comparison.

Infographic

Salmon raw 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.
Contains more Iron +158.1%
Contains more Magnesium +16%
Contains more Potassium +30%
Contains less Sodium -13.7%
Contains more Zinc +42.2%
Contains more Copper +443.5%
Contains more Manganese +45.5%
Contains more Selenium +54.7%
Contains more Calcium +108.3%
Contains more Phosphorus +13%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 12% 18% 97% 34% 7% 13% 16% 2% 129%
Contains more Iron +158.1%
Contains more Magnesium +16%
Contains more Potassium +30%
Contains less Sodium -13.7%
Contains more Zinc +42.2%
Contains more Copper +443.5%
Contains more Manganese +45.5%
Contains more Selenium +54.7%
Contains more Calcium +108.3%
Contains more Phosphorus +13%

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.
:
Contains more Vitamin B1 +88.3%
Contains more Vitamin B2 +322.2%
Contains more Vitamin B3 +41.2%
Contains more Vitamin B6 +140.6%
Contains more Folate +127.3%
Contains more Vitamin A +600%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +35.2%
Equal in Vitamin B5 - 1.667
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 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 B1 +88.3%
Contains more Vitamin B2 +322.2%
Contains more Vitamin B3 +41.2%
Contains more Vitamin B6 +140.6%
Contains more Folate +127.3%
Contains more Vitamin A +600%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +35.2%
Equal in Vitamin B5 - 1.667

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Other +6550%
Equal in Protein - 19.94
Equal in Fats - 6.18
Equal in Water - 73.8
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more Other +6550%
Equal in Protein - 19.94
Equal in Fats - 6.18
Equal in Water - 73.8

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -29.1%
Contains more Polyunsaturated fat +68.5%
Equal in Monounsaturated Fat - 1.979
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
28% 41% 31%
Saturated Fat: 1.383 g
Monounsaturated Fat: 1.979 g
Polyunsaturated fat: 1.507 g
Contains less Saturated Fat -29.1%
Contains more Polyunsaturated fat +68.5%
Equal in Monounsaturated Fat - 1.979

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Salmon raw Rainbow trout Opinion
Protein 19.84g 19.94g Rainbow trout
Fats 6.34g 6.18g Salmon raw
Calories 142kcal 141kcal Salmon raw
Calcium 12mg 25mg Rainbow trout
Iron 0.8mg 0.31mg Salmon raw
Magnesium 29mg 25mg Salmon raw
Phosphorus 200mg 226mg Rainbow trout
Potassium 490mg 377mg Salmon raw
Sodium 44mg 51mg Salmon raw
Zinc 0.64mg 0.45mg Salmon raw
Copper 0.25mg 0.046mg Salmon raw
Manganese 0.016mg 0.011mg Salmon raw
Selenium 36.5µg 23.6µg Salmon raw
Vitamin A 40IU 280IU Rainbow trout
Vitamin A RAE 12µg 84µg Rainbow trout
Vitamin E 2.34mg Rainbow trout
Vitamin D 635IU Rainbow trout
Vitamin D 15.9µg Rainbow trout
Vitamin C 0mg 2.9mg Rainbow trout
Vitamin B1 0.226mg 0.12mg Salmon raw
Vitamin B2 0.38mg 0.09mg Salmon raw
Vitamin B3 7.86mg 5.567mg Salmon raw
Vitamin B5 1.664mg 1.667mg Rainbow trout
Vitamin B6 0.818mg 0.34mg Salmon raw
Folate 25µg 11µg Salmon raw
Vitamin B12 3.18µg 4.3µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Tryptophan 0.222mg 0.234mg Rainbow trout
Threonine 0.87mg 0.915mg Rainbow trout
Isoleucine 0.914mg 0.962mg Rainbow trout
Leucine 1.613mg 1.696mg Rainbow trout
Lysine 1.822mg 1.916mg Rainbow trout
Methionine 0.587mg 0.618mg Rainbow trout
Phenylalanine 0.775mg 0.815mg Rainbow trout
Valine 1.022mg 1.075mg Rainbow trout
Histidine 0.584mg 0.614mg Rainbow trout
Cholesterol 55mg 59mg Salmon raw
Trans Fat 0.047g Salmon raw
Saturated Fat 0.981g 1.383g Salmon raw
Omega-3 - DHA 1.115g 0.516g Salmon raw
Omega-3 - EPA 0.321g 0.217g Salmon raw
Omega-3 - DPA 0.287g 0.091g Salmon raw
Monounsaturated Fat 2.103g 1.979g Salmon raw
Polyunsaturated fat 2.539g 1.507g Salmon raw
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 raw Rainbow trout
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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
83%
Salmon raw
119%
Rainbow trout
Minerals Daily Need Coverage Score
49%
Salmon raw
33%
Rainbow trout

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon raw
Salmon raw contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Salmon raw
Salmon raw is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 0.402g)
Which food is richer in minerals?
Salmon raw
Salmon raw is relatively richer in minerals
Which food is cheaper?
Rainbow trout
Rainbow trout is cheaper (difference - $6)
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 raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.