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  6. Salmon raw vs. Rainbow trout

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.
  • 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +16%
Contains more PotassiumPotassium +30%
Contains more IronIron +158.1%
Contains more CopperCopper +443.5%
Contains more ZincZinc +42.2%
Contains less SodiumSodium -13.7%
Contains more ManganeseManganese +45.5%
Contains more SeleniumSelenium +54.7%
Contains more CalciumCalcium +108.3%
Contains more PhosphorusPhosphorus +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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B1Vitamin B1 +88.3%
Contains more Vitamin B2Vitamin B2 +322.2%
Contains more Vitamin B3Vitamin B3 +41.2%
Contains more Vitamin B6Vitamin B6 +140.6%
Contains more FolateFolate +127.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B12Vitamin B12 +35.2%
~equal in Vitamin B5 ~1.667mg

All nutrients comparison - raw data values

Nutrient Salmon raw Rainbow trout DV% diff.
Vitamin D 15.9µg 80%
Vitamin D 635IU 79%
Vitamin B12 3.18µg 4.3µg 47%
Vitamin B6 0.818mg 0.34mg 37%
Selenium 36.5µg 23.6µg 23%
Copper 0.25mg 0.046mg 23%
Vitamin B2 0.38mg 0.09mg 22%
Vitamin E 2.34mg 16%
Vitamin B3 7.86mg 5.567mg 14%
Choline 65mg 12%
Vitamin B1 0.226mg 0.12mg 9%
Vitamin A 12µg 84µg 8%
Polyunsaturated fat 2.539g 1.507g 7%
Iron 0.8mg 0.31mg 6%
Phosphorus 200mg 226mg 4%
Folate 25µg 11µg 4%
Vitamin C 0mg 2.9mg 3%
Potassium 490mg 377mg 3%
Saturated fat 0.981g 1.383g 2%
Zinc 0.64mg 0.45mg 2%
Magnesium 29mg 25mg 1%
Cholesterol 55mg 59mg 1%
Calcium 12mg 25mg 1%
Calories 142kcal 141kcal 0%
Protein 19.84g 19.94g 0%
Fats 6.34g 6.18g 0%
Sodium 44mg 51mg 0%
Manganese 0.016mg 0.011mg 0%
Vitamin B5 1.664mg 1.667mg 0%
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Monounsaturated fat 2.103g 1.979g 0%
Tryptophan 0.222mg 0.234mg 0%
Threonine 0.87mg 0.915mg 0%
Isoleucine 0.914mg 0.962mg 0%
Leucine 1.613mg 1.696mg 0%
Lysine 1.822mg 1.916mg 0%
Methionine 0.587mg 0.618mg 0%
Phenylalanine 0.775mg 0.815mg 0%
Valine 1.022mg 1.075mg 0%
Histidine 0.584mg 0.614mg 0%
Omega-3 - EPA 0.321g 0.217g N/A
Omega-3 - DHA 1.115g 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.287g 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 OtherOther +6550%
~equal in Protein ~19.94g
~equal in Fats ~6.18g
~equal in Carbs ~0g
~equal in Water ~73.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains less Sat. FatSaturated fat -29.1%
Contains more Poly. FatPolyunsaturated fat +68.5%
~equal in Monounsaturated fat ~1.979g

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.