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Rainbow trout vs Salmon - In-Depth Nutrition Comparison

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What are the main differences between Rainbow trout and Salmon?

  • Rainbow trout is richer in Vitamin B12, and Vitamin A RAE, yet Salmon is richer in Vitamin B6, Selenium, Copper, Vitamin B2, Vitamin B3, Vitamin B1, and Iron.
  • Rainbow trout's daily need coverage for Vitamin B12 is 47% higher.
  • Rainbow trout has 7 times more Vitamin A RAE than Salmon. Rainbow trout has 84µg of Vitamin A RAE, while Salmon has 12µg.

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

Infographic

Rainbow trout vs 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +108.3%
Contains more Phosphorus +13%
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 8% 12% 18% 97% 34% 7% 13% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 4% 30% 21% 86% 44% 6% 18% 84%
Contains more Calcium +108.3%
Contains more Phosphorus +13%
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%

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
:
5
Salmon
Contains more Vitamin A +600%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +35.2%
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%
Equal in Vitamin B5 - 1.664
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%
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%
Contains more Vitamin A +600%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +35.2%
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%
Equal in Vitamin B5 - 1.664

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.
Rainbow trout Salmon
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rainbow trout Salmon Opinion
Net carbs 0g 0g
Protein 19.94g 19.84g Rainbow trout
Fats 6.18g 6.34g Salmon
Carbs 0g 0g
Calories 141kcal 142kcal Salmon
Starch g g
Fructose g g
Sugar 0g g Salmon
Fiber 0g 0g
Calcium 25mg 12mg Rainbow trout
Iron 0.31mg 0.8mg Salmon
Magnesium 25mg 29mg Salmon
Phosphorus 226mg 200mg Rainbow trout
Potassium 377mg 490mg Salmon
Sodium 51mg 44mg Salmon
Zinc 0.45mg 0.64mg Salmon
Copper 0.046mg 0.25mg Salmon
Vitamin A 280IU 40IU Rainbow trout
Vitamin E 2.34mg mg Rainbow trout
Vitamin D 635IU IU Rainbow trout
Vitamin D 15.9µg µg Rainbow trout
Vitamin C 2.9mg 0mg Rainbow trout
Vitamin B1 0.12mg 0.226mg Salmon
Vitamin B2 0.09mg 0.38mg Salmon
Vitamin B3 5.567mg 7.86mg Salmon
Vitamin B5 1.667mg 1.664mg Rainbow trout
Vitamin B6 0.34mg 0.818mg Salmon
Folate 11µg 25µg Salmon
Vitamin B12 4.3µg 3.18µg Rainbow trout
Vitamin K 0.1µg µg Rainbow trout
Tryptophan 0.234mg 0.222mg Rainbow trout
Threonine 0.915mg 0.87mg Rainbow trout
Isoleucine 0.962mg 0.914mg Rainbow trout
Leucine 1.696mg 1.613mg Rainbow trout
Lysine 1.916mg 1.822mg Rainbow trout
Methionine 0.618mg 0.587mg Rainbow trout
Phenylalanine 0.815mg 0.775mg Rainbow trout
Valine 1.075mg 1.022mg Rainbow trout
Histidine 0.614mg 0.584mg Rainbow trout
Cholesterol 59mg 55mg Salmon
Trans Fat 0.047g g Salmon
Saturated Fat 1.383g 0.981g Salmon
Monounsaturated Fat 1.979g 2.103g Salmon
Polyunsaturated fat 1.507g 2.539g Salmon

Which food is preferable for your diet?

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

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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
119
Rainbow trout
83
Salmon
Mineral Summary Score
25
Rainbow trout
36
Salmon

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
120%
Rainbow trout
119%
Salmon
Carbohydrates
0%
Rainbow trout
0%
Salmon
Fats
29%
Rainbow trout
29%
Salmon

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Salmon
Salmon contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Salmon
Salmon is lower in Cholesterol (difference - 4mg)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 0.402g)
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 minerals?
?
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.
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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.