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Rainbow trout vs. Chinook salmon — In-Depth Nutrition Comparison

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Significant differences between Rainbow trout and Chinook salmon

  • Rainbow trout is richer in Vitamin B12, and Vitamin B5, while Chinook salmon is higher in Selenium, Vitamin B3, Magnesium, Phosphorus, Vitamin B6, and Iron.
  • Rainbow trout covers your daily Vitamin B12 needs 60% more than Chinook salmon.
  • Rainbow trout has 2 times more Vitamin B5 than Chinook salmon. Rainbow trout has 1.667mg of Vitamin B5, while Chinook salmon has 0.865mg.
  • Rainbow trout is lower in Cholesterol.

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

Infographic

Rainbow trout vs Chinook salmon 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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 87% 8.4% 45% 34% 18% 15% 159% 7.8% 2.5% 255%
Contains less SodiumSodium -15%
Contains more MagnesiumMagnesium +388%
Contains more CalciumCalcium +12%
Contains more PotassiumPotassium +34%
Contains more IronIron +193.5%
Contains more CopperCopper +15.2%
Contains more ZincZinc +24.4%
Contains more PhosphorusPhosphorus +64.2%
Contains more ManganeseManganese +72.7%
Contains more SeleniumSelenium +98.3%

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 9.7% 17% 47% 477% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
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 14% 30% 0% 0% 11% 36% 188% 52% 107% 359% 0% 26% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +172.7%
Contains more Vitamin B5Vitamin B5 +92.7%
Contains more Vitamin B12Vitamin B12 +49.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +41.4%
Contains more Vitamin AVitamin A +77.1%
Contains more Vitamin B2Vitamin B2 +71.1%
Contains more Vitamin B3Vitamin B3 +80.4%
Contains more Vitamin B6Vitamin B6 +35.9%
Contains more FolateFolate +218.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Contains more WaterWater +12.5%
Contains more OtherOther +-101.7%
Contains more ProteinProtein +29%
Contains more FatsFats +116.5%
~equal in Carbs ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 41% 31%
Saturated Fat: Sat. Fat 1.383 g
Monounsaturated Fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
28% 49% 23%
Saturated Fat: Sat. Fat 3.214 g
Monounsaturated Fat: Mono. Fat 5.742 g
Polyunsaturated fat: Poly. Fat 2.662 g
Contains less Sat. FatSaturated Fat -57%
Contains more Mono. FatMonounsaturated Fat +190.1%
Contains more Poly. FatPolyunsaturated fat +76.6%

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 Chinook salmon
Lower in Cholesterol ok
Lower in Sodium 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 Rainbow trout Chinook salmon Opinion
Calories 141kcal 231kcal Chinook salmon
Protein 19.94g 25.72g Chinook salmon
Fats 6.18g 13.38g Chinook salmon
Vitamin C 2.9mg 4.1mg Chinook salmon
Cholesterol 59mg 85mg Rainbow trout
Vitamin D 635IU Rainbow trout
Magnesium 25mg 122mg Chinook salmon
Calcium 25mg 28mg Chinook salmon
Potassium 377mg 505mg Chinook salmon
Iron 0.31mg 0.91mg Chinook salmon
Copper 0.046mg 0.053mg Chinook salmon
Zinc 0.45mg 0.56mg Chinook salmon
Phosphorus 226mg 371mg Chinook salmon
Sodium 51mg 60mg Rainbow trout
Vitamin A 280IU 496IU Chinook salmon
Vitamin A 84µg 149µg Chinook salmon
Vitamin E 2.34mg Rainbow trout
Vitamin D 15.9µg Rainbow trout
Manganese 0.011mg 0.019mg Chinook salmon
Selenium 23.6µg 46.8µg Chinook salmon
Vitamin B1 0.12mg 0.044mg Rainbow trout
Vitamin B2 0.09mg 0.154mg Chinook salmon
Vitamin B3 5.567mg 10.045mg Chinook salmon
Vitamin B5 1.667mg 0.865mg Rainbow trout
Vitamin B6 0.34mg 0.462mg Chinook salmon
Vitamin B12 4.3µg 2.87µg Rainbow trout
Vitamin K 0.1µg Rainbow trout
Folate 11µg 35µg Chinook salmon
Trans Fat 0.047g Chinook salmon
Choline 65mg Rainbow trout
Saturated Fat 1.383g 3.214g Rainbow trout
Monounsaturated Fat 1.979g 5.742g Chinook salmon
Polyunsaturated fat 1.507g 2.662g Chinook salmon
Tryptophan 0.234mg 0.288mg Chinook salmon
Threonine 0.915mg 1.127mg Chinook salmon
Isoleucine 0.962mg 1.185mg Chinook salmon
Leucine 1.696mg 2.09mg Chinook salmon
Lysine 1.916mg 2.362mg Chinook salmon
Methionine 0.618mg 0.761mg Chinook salmon
Phenylalanine 0.815mg 1.004mg Chinook salmon
Valine 1.075mg 1.325mg Chinook salmon
Histidine 0.614mg 0.757mg Chinook salmon
Omega-3 - EPA 0.217g 1.01g Chinook salmon
Omega-3 - DHA 0.516g 0.727g Chinook salmon
Omega-3 - ALA 0.059g Rainbow trout
Omega-3 - DPA 0.091g 0.296g Chinook salmon
Omega-3 - Eicosatrienoic acid 0.007g Rainbow trout
Omega-6 - Gamma-linoleic acid 0.008g Rainbow trout
Omega-6 - Dihomo-gamma-linoleic acid 0.02g Rainbow trout
Omega-6 - Eicosadienoic acid 0.04g Rainbow trout
Omega-6 - Linoleic acid 0.466g Rainbow trout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rainbow trout Chinook salmon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
113%
Rainbow trout
63%
Chinook salmon
Minerals Daily Need Coverage Score
33%
Rainbow trout
63%
Chinook salmon

Comparison summary

Which food is lower in Cholesterol?
Rainbow trout
Rainbow trout is lower in Cholesterol (difference - 26mg)
Which food contains less Sodium?
Rainbow trout
Rainbow trout contains less Sodium (difference - 9mg)
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

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